Bottom line is that most people need to eat more fruit each day, not less. Instead of avoiding fruit which has a great number of beneficial nutrients, avoid other foods that contain calories but no other beneficial nutrients (like non-diet sodas, cookies, cakes, candy.) Adults should strive to eat about 2 cups of fruit each day. (In fact, half of all the food you eat each day should be made up of fruit/vegetables.) If you are diabetic, you’ll want to space your fruit consumption throughout the day and have a bit of protein with it (nuts, for example). Because whole fruit is a better source of fiber and can make you feel fuller and slow digestion, choose whole fruit first (fresh, frozen, canned). You can include 100% fruit juice as part of your 2 cups of fruit each day (read the label to make sure it’s 100% juice), but we don’t recommend drinking all of your fruit as juice. Dried fruit is a great source of fruit and nutrients as well, but these are a bit more concentrated in natural sugar (only because they’ve been dehydrated and water has been removed).