How to Easily Add Fruits to Your Diet


Make it Easy!

Refrigerate cut-up fruit to store for later. So it’s easy to grab.

    • Keep a bowl of whole fruit on the table, counter, or in the refrigerator.

    • Buy fresh fruits while it’s in season when they may be cheaper and at their peak flavor.

    • Buy fruits in any for that you can; dried, frozen, and/or canned as well as fresh, so that you always have something that you can grab.

    • Consider convenience when shopping. Try pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds if you think it will help.

  • Fruit For the Best Nutritional Value:

    • Eat real fruit rather than juice.

    • Select a variety of fruits and juices with more potassium, such as bananas, prunes and prune juice, dried peaches and apricots, and orange juice.

    • When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup or anything other than water.

    • Vary your fruit choices. Fruits differ in nutrient content. A good rule of thumb is trying all different colors; usually they will provide different nutrients.

  • Adding to Meals:

    • At breakfast, top your yogurt, cereal, or oatmeal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice.

    • At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.

    • At dinner, add orange sections or grapes in tossed salads, or make a Waldorf salad, with apples, celery, walnuts, and a low-calorie salad dressing.

    • Try meat dishes that incorporate fruit, such as chicken with apricots or mangoes.

    • Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.

    • For dessert, baked some apples, pears, or have a fruit salad.

  • Make Snacks:

    • Cut-up fruit makes a great snack. The trick is to do it in advance, perhaps the night before so that you can grab it on your way to work.

    • Keep a package of dried fruit in your desk or bag. Some fruits that are available dried include apricots, apples, pineapple, bananas, cherries, figs, dates, cranberries, blueberries, prunes (dried plums), and raisins (dried grapes). This will help if you HAVE to skip a meal, so that you don’t get low blood sugar and foggy thinking.

    • Use different fruits as a snack by spreading peanut butter on apples or bananas or top yogurt with berries or slices of kiwi fruit.

    • If you are going to splurge for a frozen yogurt add lots of fruit on top instead of candy.

    • Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks and if you have kids it becomes a fun project.

  • Make Fruit More Appealing:

    • Many fruits taste great but even better with a dip or dressing. Try fat-free or low-fat yogurt as a dip for fruits like strawberries or melons.

    • Make a fruit smoothie by blending fat-free or soy milk or yogurt with fresh or frozen fruit. Try bananas, peaches, strawberries, or other berries.

    • Try unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes or use applesauce to replace eggs in baking.

    • Try different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

    • For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown!

  • Tips for Children:

    • Set a good example for your children by eating fruit yourself every day with meals or as snacks.

    • Offer children a choice of fruits for lunch and have them readily available.

    • Depending on their age, children can help shop for, clean, peel, or cut up fruits.

    • While shopping, allow children to pick out a new fruit to try later at home.

  • Stay Safe:

    • Rinse fruits before preparing or eating them. Organic or not, you need to wash them. Don’t worry about buying special sprays and washes for your fruit. Under clean, running water, rub fruits briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing. It will work just fine, but to be extra careful, buy organic only.

    • Keep fruits separate from raw meat, poultry and seafood while shopping, chopping, or storing.

Joanne Hembree is a corporate health expert, helping businesses large and small to keep their workforce healthy with fruit delivery.

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