Tips for Making Fruit Work for You
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
Quick Tips for Buying, Preparing Fruit
- Keep a bowl of whole fruit on the table, counter, or in the
- Refrigerate cut-up fruit to eat later.
- Buy fresh fruits in season when they may be less expensive and at their
- 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
- Select fruits with more potassium often, such as bananas, prunes and prune
juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange
- 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
- Add fruit like pineapple or peaches to kabobs as part of a barbecue
- For dessert, have baked apples, pears, or a fruit salad.
- 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
- 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
- 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
- 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