or Keep a bowl of whole fruit on the table, counter or in the refrigerator.
or Refrigerate cut fruit into pieces to store for later. or Buy fresh fruits in season when they may be less expensive and have the best flavor. or Buy dried, frozen and canned fruits (in water or 100% juice) and fresh, so you always have a supply on hand. or Consider convenience when shopping. Try to pre-cut fruit (such as melon or pineapple chunks) for a healthy snack in seconds packages. Choose packaged fruits that have no added sugars.
For the best nutritional value:
or Make the most of your entire options or cut-up fruit rather juice, for the benefits dietary fiber provides.
or Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots and orange juice. or When choosing canned fruits, canned fruit selection in 100% fruit juice or water instead of syrup. or Vary your fruit choices. Fruits have different nutritional content.
or At breakfast, add your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange juice or grapefruit. Or, mix fresh fruit with nonfat yogurt or low-fat plain without.
or 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. or At dinner, add crushed pineapple to coleslaw, or include orange slices or grapes in a tossed salad. or Make a Waldorf salad, with apples, celery, nuts, and salad dressing low calorie. or Try meat dishes that incorporate fruit, such as chicken with apricots or mangos. or Add fruit like pineapple or peach skewers as part of a barbecue meal. or apples for dessert, have baked pears, or a fruit salad.
or Cut-up fruit makes a great snack . Any one of them is cut, or buy pre-cut pieces of fruit like pineapple or melon packages. Or, try whole fresh berries or grapes.
or Dried fruits also a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits. or Keep a package of dried fruit in your desk or bag. Some fruits that are dried include apricots, apples, pineapples, bananas, cherries, figs, dates, cranberries, blueberries, prunes (dried plums), and raisins (dried grapes). or As an appetizer, peanut butter on apple slices or nonfat plain yogurt or low-fat top with berries or slices of kiwi. or frozen juice bars (100% juice) make healthy alternatives to high-fat snacks.
Make fruit more appealing:
or Many fruits taste great with a dip or dressing. Try low-fat yogurt or fat as a dip for fruits like strawberries or melons without.
or Make a fruit smoothie by mixing low-fat or low-fat milk or yogurt with fresh or frozen fruit without. Try bananas, peaches, strawberries or other berries. or try unsweetened apple as lower calorie substitute for some of the oil when baking cakes. or Try different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy. or For fresh fruit salads, mix apples, bananas, pears or acidic fruits like oranges, pineapple, or lemon juice to prevent turning brown.
fruit Tips for children:
or set a good example for children by eating fruit everyday with meals or as snacks.
or offer children a variety of fruits for lunch. or depending on their age, children can help shop for, clean, peel, or cut up fruits. or While shopping, allow children to pick out a new fruit to try later at home. or Decorate plates or serving dishes with fruit pieces. or Shot after a bowl of cereal with some berries. Or, make a smiley with banana slices for eyes face, you go from a nose and an orange slice for a mouth. or Offer raisins or other dried fruits instead of candy. or Make fruit kabobs using pineapple chunks, bananas, grapes and berries. or Pack a juice box (100% juice) at lunch instead of soda or other sugar-sweetened beverages children. or Browse and choose options of fruit, such as sliced apples, mixed fruit cup, or 100% fruit juice in fast food restaurants. or Offer fruit pieces and 100% fruit juice for children. There is often little fruit drinks “fruit flavored” or fruit snacks.
Keep it safe:
or Rinse fruits before preparing or eating them. Under clean running water, rub fruits briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
or prevent the separate from raw meat, poultry and seafood while shopping, preparing, or storing fruits.