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Tips for Making Fruit Work for You

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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 to coleslaw, or include mandarin oranges 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.

Snack Time

  • Cut-up fruit makes a great snack. Either cut them yourself, or buy pre-cut packages of fruit pieces like pineapples or melons. Or, try whole fresh berries or grapes.
  • Dried fruits also make a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits.
  • 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).
  • As a snack, spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.
  • Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks.

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