Joyful Fruit Month 2021

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Photo by Jane D. from Pexels

This article is a contribution from Hong Kong’s Department of Health.

The Department of Health (DH) recommends all persons aged 6 or above to have at least two servings of fruit a day. However, most people in Hong Kong had an inadequate daily intake of fruits according to the Health Behaviour Survey 2018/19 conducted by the DH. Many studies have shown that adequate intake of fruit can help reduce the risks of many chronic diseases and health problems.

What are the benefits of eating fruit?

Fruit is rich in nutrients, such as dietary fibre, minerals and vitamins. The benefits of these nutrients include:

Nutrients Major Benefits
Dietary Fibre Helps stabilise blood sugar and prevent constipation. In particular, soluble fibre can protect our intestinal wall and reduce the absorption of cholesterol.
Potassium Helps stabilise blood pressure and promote heart health.
Iron Serves as the main component in the production of haemoglobin in red blood cells and helps prevent iron deficiency anaemia.
Vitamin B Complex Helps maintain cell metabolism and is one of the most essential nutrients for the body.
Vitamin C Produces collagen, promotes growth and repair of cells, and speeds up healing of wounds.
β – Carotene Has anti-oxidising properties and helps improve vision.

What is a serving of fruit?

One serving of fruit is about 80 grams, which roughly equals to:

  • 2 pieces of small-sized fruit (e.g. plum, kiwi fruit);
  • 1 piece of medium-sized fruit (e.g. orange, apple);
  • ½ piece of large-sized fruit (e.g. banana, grapefruit, star fruit);
  • ½ bowl* of cut-up fruit (e.g. watermelon, cantaloupe, grapes, cherries); or
  • 1 tablespoon (about 15ml) of dried fruit without added sugar or salt (e.g. raisin, dried prune).
Remarks: 1 bowl is 250-300ml

What is not counted as one serving of fruit?

It is recommended to eat a wide variety of fruit in order to absorb different kinds of nutrients to maintain good health. In fact, all fresh, dried, canned and frozen fruit can be counted as part of the daily fruit intake, except:

  • fruit with a lot of added sugar (e.g. dessert, dried fruit with added sugar); and
  • fruit containing high fat content (e.g. coconut, durian and avocado).

Joyful Fruit Month 2021

The DH had launched the annual “Joyful Fruit Day” to encourage an adequate daily fruit intake among students since the school year 2006/07. As the activity received overwhelming support, it was extended to secondary schools and kindergartens in the following year. In the school year 2012/13, it was subsequently upgraded to “Joyful Fruit Month” and extended to the community. Since then, April has been designated as “Joyful Fruit Month” every year. The slogan and theme for “Joyful Fruit Month 2021” is “Healthy Fruit for Everyone at Any Time.” Let us remember to have at least two servings of fruit every day, and please share this message with everybody around you.

For more information on “Joyful Fruit Month”, please visit: