Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C and folate (folic acid). Most fruits are naturally low in fat, sodium and calories and none have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen or dried, and may be whole, cut-up or pureed.
Here are 10 tips to eat more fruit throughout your day:
- Keep Visible Reminders– Keep a bowl of whole fruit on the table, counter or in the refrigerator.
- Think About Taste– Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.
- Think About Variety– Buy fruits that are dried, frozen and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
- Don’t Forget the Fiber- Make most of your choices whole or cut-fruit rather than juice, for the benefits that dietary fiber provides.
- Be a Good Role Model- Set a good example for children by eating fruit every day with meals or as snacks.
- Include Fruit at Breakfast- At breakfast, top your cereal with bananas, peaches or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or try a fruit mixed with fat-free or low-fat yogurt.
- Try Fruit at Lunch- 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.
- Experiment with Fruit at Dinner– At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries or grapes in a tossed salad.
- Snack on Fruits– Dried fruits make great snacks. They are easy to carry and store well.
- Keep Fruits Safe– Rinse fruit before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.
The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.