How Do I Eat More Healthy Fruit?

Nicole Etolen

Fruits are an important part of a balanced diet because they contain many different vitamins, minerals, and other substances that help your body perform at an optimal level. For example, bananas are high in potassium, a mineral that plays a role in keeping your heart healthy, and strawberries are rich in vitamin C, which helps your body heal faster when injured. Eating more healthy fruit doesn’t require much effort; it can be as simple as grabbing an apple on your way your way out the door in the morning, or swapping out your regular dessert with a fruit-based one.

Golden passion fruit is rich in vitamin C.
Golden passion fruit is rich in vitamin C.

Keeping healthy fruit available in your kitchen is the first step to adding more to your diet. Make fruits a priority on your shopping list and stock up on a variety of different types. Fruits that do not require refrigeration can be stored in a bowl on your counter so you see them when you walk into the kitchen. Fruits in the refrigerator should be in the front, along with other healthy foods, such as vegetables and low-fat yogurt. By making healthy fruit the first food you see, you may be more likely to choose that option over less healthy snacks.

Various types of fruit in a grocery store.
Various types of fruit in a grocery store.

One easy way to add healthy fruit to your diet is to pair it with your breakfast food. Add some blueberries to your pancake mix, bananas to your whole-grain cereal, or strawberries to your granola. If you have the extra time, add all three to some skim milk in a blender and make a fruit smoothie. Juice also counts as a healthy fruit serving, as long as it is 100% fruit juice with no added sugar.

Blueberries are high in fiber and vitamins, and they are rich in antioxidants.
Blueberries are high in fiber and vitamins, and they are rich in antioxidants.

A healthy mid-morning snack can help you keep your energy levels up and prevent sugar crashes that lead to tiredness or crankiness. Avoid the temptation to grab a quick unhealthy snack from a vending machine by keeping healthy fruit available. Stash a box of raisins or a bag of dried fruit in your desk, work bag, or purse for a healthy mid-morning snack.

Grilled peaches can be a great summer treat.
Grilled peaches can be a great summer treat.

After dinner, skip the high-sugar, high-fat dessert and opt for a healthy fruit dessert instead. Try a parfait made with low-fat yogurt, strawberries, blueberries, and a sprinkling of granola mixed in. Top some baked peaches with a small scoop of fat-free vanilla ice cream. Fruit salad is a good dessert choice because you can customize it to your personal taste. Just add a little of each of your preferred fruits to a bowl, toss them to mix, and enjoy.

Apples are easy to add to the diet.
Apples are easy to add to the diet.

The amount of fruit you need each day depends on your age, sex, and level of physical activity. Certain medical conditions can also affect the amount of fruit you should eat. Your doctor or nutritionist can help you determine the optimum amount of servings for you needs.

A parfait with low-fat yogurt is a healthy option.
A parfait with low-fat yogurt is a healthy option.
Adding fruit to a person's breakfast granola is a way to increase their daily fruit intake.
Adding fruit to a person's breakfast granola is a way to increase their daily fruit intake.
Fruits and vegetables should be stored in plain sight so they are seen more.
Fruits and vegetables should be stored in plain sight so they are seen more.
A smoothie made with strawberries and other healthy berries.
A smoothie made with strawberries and other healthy berries.
Strawberries are rich in vitamin C.
Strawberries are rich in vitamin C.
Keep your refrigerator stocked with oranges and other citrus fruits.
Keep your refrigerator stocked with oranges and other citrus fruits.
Making homemade pure fruit juice is one way to consume more healthy fruit.
Making homemade pure fruit juice is one way to consume more healthy fruit.
Fruit salad is a healthy dessert choice.
Fruit salad is a healthy dessert choice.
Eating a banana provides potassium, which is important for heart health.
Eating a banana provides potassium, which is important for heart health.
Fruits can be blended into a healthy smoothie drink.
Fruits can be blended into a healthy smoothie drink.
Bananas have natural enzymes that can give people energy.
Bananas have natural enzymes that can give people energy.
Oranges are a great source of many essential vitamins.
Oranges are a great source of many essential vitamins.

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Discussion Comments

Viranty

After dinner, it can definitely be tempting to have those high class fatty desserts, but sometimes, fruit is just the better option. In fact, think of it this way. Those desserts may taste great (cheesecake being an example), but they're nothing more than empty calories. On the other hand, fruit tastes great, *and* it's also full of vitamins and nutrients. You're getting both benefits at the same time.

Euroxati

I've always loved fruit, especially in the summer. On those very hot days, I like to make a fruit salad for myself. It generally consists of blueberries, pineapple, and grapes. As the article says, regardless of whether it's breakfast, lunch, or dinner, fruit is always a great option. What do you guys like to put in your fruit salad?

RoyalSpyder

I really like the article's recommendation of how you should pair up fruit with your breakfast, especially cereal. Speaking of which, has anyone also noticed that the commercials always say that cereal is part of a healthy breakfast? This is because while the cereal is the main breakfast, it's only one part of a whole. By having fruit along with it, you're having a much more balanced meal. Besides, having Frosted Flakes isn't exactly what I'd consider healthy, ha ha.

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