Fruits are a vital part of our diets. They provide necessary carbohydrates and essential vitamins that your body needs. Many fruits are a source of fiber. Overall, fruits are low in fat, sodium, and calories, and are cholesterol free. Another benefit is that some fruits are a good source of water. Your body will thank you for giving it the fruits that it is craving!
Add Fruit to Meals
By tossing fruits into foods you are going to eat, you can up your fruit intake. Here are some suggestions for doing so.
- Slice up a banana or peach to put on top of your cold cereal.
- Throw fruits on top of your oatmeal. Or add a handful of dried fruit to the oatmeal as it is cooking.
- Toss blueberries into your pancake batter.
- Top waffles or pancakes with a mixture of berries.
- Mix plain yogurt with your favourite diced or pureed fruits.
- Fruit can make a great topper to any salad. Consider adding raisins, pomegranate seeds, sliced strawberries, grapes, apple slices, and mandarin slices to your greens.
- Throw some diced apples into your pork sauce.
- Serve orange slices alongside your chicken.
- Top pizzas with pineapple chunks.
- Slather fish with a fruit salsa.
- Add hunks of fruit to your kabobs before putting them on the grill.
- Serve cranberries with turkey or chicken. Apricots are also good with poultry.
- Serve mango chutney with your favourite meat dishes.
- Toss kiwi slices or other fruit on top of ice cream or frozen yogurt.
Eat More Fruit on Its Own
By making fruit easy to grab and eat, you can add a few notches to your fruit quota. Here are a few tips for keeping fruit accessible and ready-to-eat:
- Keep a bowl of clean, ready-to-eat fruit on the kitchen table or a counter which everyone bypasses. Popular fruits are apples, bananas, and oranges.
- Grapes sweeten up and change texture when frozen. By keeping a bag in your freezer, it's tempting to grab a handful to pop in your mouth.
- Keep jars and cans of fruit in the fridge and pantry; if it catches your eye, you're more apt to eat it.
- Buy pre-cut fruits such as watermelon, pineapple, and cantaloupe to make grab-and-go even more convenient. Serve with a side of yogurt for dipping if you desire.
- Cut-up apple slices are yummier when served with a side of peanut butter or caramel sauce for dipping.
- For a fun snack, skewer pieces of fruit on bamboo sticks for a twist on kabobs.
- Individual serving packages of fruit or applesauce are super-convenient.
- For a quick dessert, slice fruit into a bowl and top with a dollop of whipped cream (optional).
- Baked apples and baked pears make a great dessert.
- Fruit salad is a popular dessert.
- Frozen juice bars, store bought or made yourself, are easy and fast.
Fruit on the Go
As you are dashing from one place to another, fruit can be a portable grab and go item.
- Add dried fruit to trail mix.
- Keep a baggie of dried fruit in your desk.
- Toss a piece or two of fruit into your bag to nosh on as you go from one place to another.
- Choose fruit options like apple slices or fruit cups instead of fries at fast food restaurants.
Drink Your Fruits
If you are having trouble getting your fruit allotment, it may help to drink a serving or two.
- Skip the morning coffee and have a glass of 100% fruit juice.
- Bypass the sugary fruit punches and serve 100% fruit juice.
- Pack juice boxes into lunches instead of sodas or sports drinks.
- Add pieces of fruit to your water glass.
- Add tons of fruit to smoothies and milkshakes.
Good luck getting more fruits into your diet!
Toby Welch - Toby is a full-time freelance writer who specializes in magazine articles, online writing, e-books, and manuscript editing.
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