Focus on Fruits

10 tips to help you eat more fruits

  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-up 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, too: At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or strawberries 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.

*USDA 2011