| EAT MORE OF | EAT LESS OF |
| STONE FRUIT | Fruit pies and pastries, sweetened juices, fruit canned in syrup, coconut, dried fruit with sugar coating |
| Apricot, avocado, cherry, nectarine, peach, plum, prune | |
| CITRUS FRUIT | |
| Orange, lemon, lime, grapefruit (pummelo), naartjie, tangerine | |
| BERRIES | |
| Raspberry, strawberry, blueberry, blackberry, grapes | |
| TROPICAL FRUIT | |
| Banana, guava, jackfruit, kiwifruit, lychee, mango, papaya, passionfruit paw-paw, pineapple, starfruit (carambola) | |
| MELONS | |
| Cantaloupe (sweetmelon), honeydew, rockmelon, watermelon | |
| POME FRUIT | |
| Apple, pear, loquats | |
| FRUIT JUICE | |
| 100% Pure unsweetened juice | |
| DRIED FRUIT | |
| Any dried fruit including raisins, dates and sultanas | |
| Although this list is COMPREHENSIVE, it is by no means COMPLETE. | |
| RECOMMENDATIONS | CHOICES FOR A RESTRICTED BUDGET |
- Give preference to fresh, whole fruit.
- Try to include a citrus fruit and another fruit high in vitamin C (kiwi fruit, strawberries, cantaloupe) daily.
- Try a new fruit each week.
- Eat fruits as snacks and desserts
- Add sliced fruit/dried fruit to your cereal, muesli or yoghurt.
| - Fruit bought at markets are usually cheaper than at the greengrocer.
- Choose any fruit in season. They are cheaper, fresher and have a greater nutritional value than fruit that has been stored.
- Take care not to buy fruit that have bruises as these may have lost nutrients and are therefore not good buys.
- Be careful not to buy more fruit than you will eat as these will be wasted.
- Don't buy very ripe as these often become spoilt
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