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Combined, fruits and vegetables should take up half your plate, but fruits should be a little less than a quarter. Here are the recommended number of servings of fruit you should eat per day, depending on your age and gender:

Men 19 and older: 2 cups
Women 19 to 30: 2 cups
Women 30 and older: 1 1/2 cup

A cup of fruit could be three medium plums, a banana, eight large strawberries, 32 seedless grapes, one cup of applesauce, and a wedge of watermelon that's about an inch thick. Of course, you can always cut up your fruit and measure it to be sure it's a cup.

About a half cup of dried fruit is equivalent to a cup of raw fruit. Try to avoid canned fruits that have added sugars.

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