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The USDA offers these tips on adding more fruit to your diet:
Choose fresh fruits, fruit juices and frozen, canned or dried fruit. Don't buy fruit canned or frozen in heavy syrups and sweetened fruit juices.
Eat whole fruits rather than fruit juices because whole fruit has more fiber and is more filling with fewer calories.
Citrus fruits, melons and berries are a good source of vitamin C.
If you want to drink fruit juice, buy only products marked as 100 percent fruit juice. Most fruit drinks and fruit cocktails contain only a little juice and lots of sugar.