Summer Fruit Frenzy
'Tis the season to savor fruit's fresh, healthy goodness
Mango: 1 cup of sliced mango has 4.5 grams of fiber, 80% of
the RDA for vitamin A, 14% for vitamin B-6, 17% for folic acid, 76% for vitamin
C, and 23% for vitamin E. Mangos are rich in beta-carotene.
Peaches/Nectarines: 1 cup of nectarine slices contains 2
grams of fiber, 13% of the RDA for vitamin A, 10% for vitamin B-3, 12% for
vitamin C, and 15% for vitamin E. A cup of peach slices has 3 grams of fiber,
11% of the RDA for vitamin A, 12% for vitamin B-3, 19% for vitamin C, and 15%
for vitamin E.
Plums: 1 cup has 3 grams of fiber, 26% of the RDA for
vitamin C, 15% for vitamin E, and 12% for riboflavin.
Strawberries: 1 cup has 2.5 grams of fiber, 16% of the RDA
for folic acid, and 150% for vitamin C. Strawberries are also a great source of
ellagic acid (a potent antioxidant), anthocyanosides, catechins (which help
protect against cancer), and ferulic and caffeic acid.
Watermelon: 1 cup contains 26% of the RDA for vitamin C and
12% for vitamin B-1 and vitamin B-6.
How to Eat More Fruit
If you want to eat more fruit, have it available at every turn -- at work,
at home, in your car or briefcase. Here are 10 simple ways to work more fruit
into your day:
- Fruit is much more exciting if it is cut, washed, and assembled into a
colorful salad. Take time a couple of times a week to clean out your produce
bin and make fruit salad.
- For morning or afternoon snacks, wash whatever fresh fruit you have at the
moment and set out a big bowl on your table or desk. As you pass by or talk on
the phone, you'll find yourself munching on it.
- Dress up a party or dinner plate with a fruit kabob: just string assorted
pieces of fresh fruit onto a bamboo stick.
- Certain fruits lend themselves to grilling (pineapple, mango, banana) and
this is a fun and fancy way to get your fruit servings.
- Add fresh or frozen fruit to your smoothie or shake.
- Add fruit to green salads for a sweet twist on this dinner staple.
Strawberries, pears, grapes, orange segments, mango, and papaya work well.
- Add fruit to your hot or cold cereal.
- Get in the habit of adding a fresh fruit garnish to your breakfast, lunch,
or dinner plate. Try pineapple slices, melon wedges, a small bunch of grapes, a
few strawberries or orange wedges, or pear slices shaped into a fan.
- Add fresh or frozen fruit to your yogurt for extra color, flavor, and
- Enjoy fresh fruit with a little cheese for a nice dessert, picnic, or
snack. Pears, apples, and grapes lend themselves to pairing with cheese.
- Dried fruits don't go bad or get bruised, and you can store them in your
briefcase, car, or desk for a quick pick-me-up. Try apricots, pears, peaches,
nectarines, prunes, raisins, dates, cherries, and blueberries.