Fruits are widely acknowledged by dietitians to be a healthy food rich with vitamins, minerals and energy. They have a generous amount of vitamins A and C plus potassium. They have low fat. Fruits are also a good source of dietary fiber, aiding digestion and reducing the risk of bowel cancer. Their water content is high (80 percent or more), aiding personal hydration. Some folks seem to think there are zero calories in fruit. Not quite; fruits have some calories but the count is relatively low.

At the low end of the scale, a single blackberry has one calorie, a cherry about two and a grape three. Further up the scale, the highest calorie amounts are present in oranges, apples, grapefruit, bananas and avocados. Dieters might be alarmed at these numbers, but this alarm is unnecessary.

Although these figures may seem high, they are in fact comparatively low. One serving (scoop) of plain vanilla ice cream (no topping) has a calorie count of 260 compared to a calorie count of about 100 in a standard cup of freshly cut fruit salad.

The preceding calorie numbers are trivial compared to the nutrition in fruits. Nutritionists conceded it is appropriate to be aware of the calorie amount in fruits. However they emphasize that eliminating the intake of fruits would be a very poor decision.

Fruits contain many vitamins and minerals that are essential to a healthy diet. Nevertheless, some people worry about their sugar and fat content. However, fruits are low in sugars (carbohydrates) and fats compared to other foods. Avocados and coconuts are two exceptions in that they are high in fats, albeit healthy fats.

Nutritionists suggest that consuming at least 2 servings every day. Some even recommends as many as 3 or 4 serving in a daily basis. Their high fiber content helps to control appetite and food intake by inducing a feeling of fullness. Some people like to eat a piece of fruit before (not after) their regular meal to help limit overeating.

The consumption of fruit juices raise requires some caution. Pure and fresh juices are very popular way but if the pulp of fruits is not consumed with their juice, the dietary fiber in them is largely lost. Another point is that bottled or canned juices are typically high in sugars and therefore have a big calorie count. Hence, pure juices are strongly preferred by dietitians over bottled or canned juices.

The calories in fruits are of little concern relative to the calorie count found in other foods with similar nutrition. Eating vegetables and fruits is widely considered to be a good way to manage weight gain and achieve a balanced healthy diet. Happily, there is an abundance of fruits to liven up a menu plan and avoid a low calorie plan from becoming boring and eroding motivation. Experts agree that eating fruits is a good idea; by all means count their calorie content, but do not stop eating them, especially in preference to candies, cookies and cakes.