The good news is, theres a science-based healthy eating plan that doesnt require you to give up all the foods you love. With some fruits you can eat the peels and other fruits have to be peeled before eating. Fruit and vegetable serving suggestions for your family’s health Vegetables and fruit are a handy snack food and are easily carried to work or school. The Pyramid emphasizes foods from five food groups, plus a category for fats, oils, and sweets. 7. . Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some suggestions include: Keep snack-size fruit and vegetable portions easily accessible in your fridge. In general, one fruit serving is equal: . One friend will only eat raw food, another has gone full paleo on you, and yet another has sworn off gluten! The fruit food group is healthy because of the following important reasons: Portion sizes for 1 cup (and equivalent) of fruits are shown below: Amount of Dietary Carbohydrate Recommended,