Getting enough fruit in your diet may seem overwhelming. But a few simple tricks can help you enjoy nutrient-packed, delicious fruit from day to day.
Below are tips on buying, preparing, and making fruit more appealing to children.
Quick Tips for Buying, Preparing Fruit
- Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
- Refrigerate cut-up fruit to eat later.
- Buy fresh fruits in season when they may be less expensive and at their peak flavor.
- Buy fruits that are dried, frozen, and canned (in water or juice, not syrup) as well as fresh, so that you always have a supply on hand.
- Consider convenience when shopping. Buy precut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars
Picking the Best Fruit:
- To get the benefits of fiber, reach for whole or cut-up fruit rather than juice.
- Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
- When choosing canned fruits, select fruit canned in 100% fruit juice or water rather then syrup.
- Vary your fruit choices to get a wide variety of nutrients.
Packing Fruit Into Meals:
- At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with low-fat or fat-free yogurt.
- 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 crushed pineapple or chopped apples to coleslaw, or include mandarin oranges, berries, or grapes in a tossed salad.
- Make a Waldorf salad, with apples, celery, walnuts, and dressing.
- Try meat dishes that incorporate fruit, such as chicken with apricots or mango chutney.
- Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.
- For dessert, have baked apples, pears, or a fruit salad.