Adding Fruit to Your Diet

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How can I add fruit to my diet?

Adding Fruit to Your Diet

Fruits are a key part of any well balanced nutrition plan. However, studies show that most Americans don't consume an adequate number of fruit servings per day. Whole fruits, dried fruits and fruit juices all provide the body with important vitamin and minerals like vitamins C and A, folate and potassium. Fruits have very few calories, contains no fat, and are low in sodium. How much fruit do you need? About two cups of fruit per day are recommended for a 2,000 calorie diet. How can you add fruit to your diet? Here are some tips that you might find helpful.


  • Use fruit juice, berries on cereal or yogurt, and whole pieces of fruit at the breakfast table. Watch not to consume more than 4-6 ounces of fruit juice. Due to its concentration it is higher in calories than whole fruit. As you are going out the door to work grab some fruit like bananas, apples and oranges.

  • At work you can incorporate dried, canned or fresh fruit easily into your meal plan. Pack your lunch the night before and use fruit as a healthy substitute for a high fattening dessert. If you eat out, some restaurants provide fruit as part of an appetizer or even for dessert. If the whole fruit is not available add a small glass of fruit juice.

  • The dinner meal is a great time to assess you fruit intake during the day. If you are behind on your fruit intake, use dinner as an opportunity to catch up.

  • Carrying fruits as snacks is probably one of the most convenient ways to achieve your fruit intake goal. A mid-morning apple or dried fruit will keep you from overeating at lunch.



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