Tips to help you eat more fruits
As we all aware, eating fruit provides health benefits. People who eat more fruits as part of an overall diet are likely to have a reduced risk of some chronic diseases and keep healthier. Fruits provide nutrients which are vital for health, such as potassium, dietary fiber, vitamin C, and folic acid. Most fruits are naturally low in fat, sodium, and calories.
None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Safe and clean: Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.
Reminders: Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
Taste: Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.
Variety: Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
Fiber: Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.
Breakfast: At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.
Lunch: 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.
Dinner: At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.
Fruit Snacks: Dried fruits make great snacks. They are easy to carry and store well.
Role model: Set a good example for children and younger’s by eating fruit every day with meals or as snacks.