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I am on a 1,200 calorie intake a day diet. I normally eat tilapia w/ steam veg. and when i get hungry a munch on raw veg. and fruit….do u think that by eating fruit it would mess me up…. after all it does have lots of natural sugar…

You are correct that fruits contain natural sugar! The type of sugar found naturally in fruit, however, is less concentrated than table sugar because of the water in fruit. Fruit also contains fiber which may slow the digestion of the naturally occurring sugars. 
 
As part of a balanced diet to meet recommended nutrients for the day, adults need about 2 cups of fruit a day and 2-3 cups of vegetables. Fruit, for example, provides a great source of vitamins, antioxidants and fiber. Therefore, eating fruit as part of your balanced diet will not “mess you up” but provide a great deal of benefit. However, fruits tend to contain more calories than vegetables so it’s  important to keep that in mind on a 1,200 calorie diet.
 
Please check out our Fruit and Vegetable Nutrition section for details on the calorie and nutrient content for specific fruits and vegetables. To determine your recommended daily intake of fruit per day check out MyPyramid.gov.
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