How to Get More Fruit In Your Diet

Photo Credit: Dr. Karl-Heinz Hochhaus CC-BY-3.0

Fruits and vegetables are an essential part of a healthy diet and may even reduce your risk of getting some types of cancer. Fruits are delicious and packed with nutrients. It’s easy to find ways to incorporate more fruits into your daily diet. Fruits are available fresh, frozen, dried and canned. You can use fruits in salads, sandwiches, drinks and desserts. They are great for snacks, too. When you buy fresh fruits, always wash them thoroughly under running water to remove dirt, bacteria and any trace of pesticides before eating or cooking. Keep your fresh fruits stored separately in the refrigerator away from meats and other foods. 
One of the easiest ways to eat more fruit is to keep a bowl of fresh, washed fruit on a table or on the kitchen counter. You and your children are more likely to reach for a fragrant orange or a tasty banana for a snack if they are readily available. Make a delicious fruit salad using fresh, cut up fruits. Add some orange juice and stir. Fresh fruit salad is delicious and does not need extra sugar for sweetening. Cut oranges, apples, grapes, pears, peaches, nectarines, tangerines, pineapple and melon into cubes and stir together with a cup of orange juice. Eat it right away or refrigerate. 
Bananas, prunes, peaches, apricots, melons and oranges are loaded with potassium, an essential nutrient. Try some sliced bananas or fresh peaches in your cold, whole grain breakfast cereal. The natural sweetness of the fruit reduces the need for additional sweeteners or sugar. Strawberries, blueberries, raspberries, bananas or raisins liven up a hot bowl of oatmeal, too. You can get more fruit into your diet at lunchtime by adding fruit to low-fat yogurt or eating a whole, fresh apple, orange or pear for dessert. Fruits are available packaged for individual servings that are great for a mid-morning or late afternoon snacks at work. Add apple chunks and grapes to chicken salad for a delicious, crunchy lunch sandwich. Keep a box of raisins or other dried fruit, such as apricots, in your desk at work for a quick, tasty snack. Fresh fruit smoothies are another way to get fresh fruit into your diet. Make your own by blending low-fat milk with fresh fruits and ice. 

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