10 Tips to Eat More Fruit

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:

1. Keep Visible Reminders– Keep a bowl of whole fruit on the table, counter or in the refrigerator.
2. 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.
3. 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.
4. Don’t Forget the Fiber- Make most of your choices whole or cut-fruit rather than juice, for the benefits that dietary fiber provides.
5. Be a Good Role Model- Set a good example for children by eating fruit every day with meals or as snacks.
6. 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.
7. 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.
8. Experiment with Fruit at Dinner– At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries or grapes in a tossed salad.
9. Snack on Fruits– Dried fruits make great snacks. They are easy to carry and store well.
10. 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.

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The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.

10 Ways to Eat Whole Grains

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ and endosperm. People who eat whole grains as part of a healthy eating style have a reduced risk of some chronic diseases. Here are 10 healthy tips to eat whole grains.

1. Make Simple Shifts- To make half your grains whole grains, choose 100% whole-wheat bread, bagels, pasta or tortillas; brown rice; oatmeal; or grits.
2. Whole Grains Can Be Healthy Snacks- Popcorn is a whole grain. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.
3. Save Some Time- Cook extra brown rice or oatmeal when you have time. Refrigerate half of what you cook to heat and serve later in the week.
4. Mix It Up with Whole Grains- Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf.
5. Try Whole-Wheat Versions- Change up your favorite meal with whole grains. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat noodles in lasagna.
6. Bake Up Some Whole Grain Goodness– Experiment by substituting buckwheat, millet or oat flour for up to half of the flour in your favorite pancake or waffle recipes. To limit saturated fat and added sugars, top with fruit instead of butter and syrup.
7. Be a Good Role Model for Children- Set a good example for children by serving and eating whole grains every day with meals or as snacks.
8. Check the Label– Most refined grains are enriched. This means that certain B vitamins and iron are added back after processing. Check the ingredients list to make sure the word “enriched” is included in the grain name.
9. Know What to Look for on the Ingredients List– Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” or “whole rye.”
10. Be a Smart Shopper- The color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.

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The tips featured in this blog post were developed by the USDA. For more information, visit myplate.org.