NUTRITION HOTLINE: Just Fruit for Breakfast

Q: I’ve heard that it’s good to eat fruit by itself for breakfast because it is light. I’ve also heard that you shouldn’t eat fruit, especially melon, with other foods. Is this true?

A: I do not recommend eating fruit by itself at breakfast for several reasons. First of all, fruit is composed of simple carbohydrates, which when eaten alone tend to burn off quickly and leave you hungry. Second, breakfast is a perfect opportunity to consume fiber rich foods to help meet the recommended allotment of 25–35 grams of fiber per day. You should aim for around 10 or more grams of fiber at breakfast, and if you limit your choice to fruit you will have to eat more than 2 cups to get 10 grams of fiber. Fruit combined with a high fiber cereal is an excellent way to consume fiber with complex carbohydrates, and a good variety of vitamins and minerals.

In terms of combining fruit (including melon) with other foods, there is no scientific reason to not eat fruit with other foods. Remember a healthy meal consists of protein, complex carbohydrate, fat, a fruit and/or vegetable and, if appropriate, a dairy product. Fruit combined with grains or dairy products make excellent snacks, including cheese and fruit, yogurt with berries, and granola with dried fruit.