Fruits are rich in vitamin C, beta-carotene, folic acid, potassium, and fiber, and they add sweetness, color, flavor, and texture to your meals and snacks. They are naturally low in fat and have about 60 to 80 calories per serving. Aim for two to four servings of fruit per day. Table 5.3 can help you get started.
Get your fruit fix with these easy tips:
- Try fruit to satisfy a sweet tooth.
- Enjoy sliced or pureed fruit on pancakes, waffles, cereals, or yogurt.
- Fresh, in-season fruits are the most nutritious and cost-effective choices; bring a bagful to work on Monday morning to last several days.
- Freeze overripe bananas (or use any favorite frozen fruit) and blend with skim or soy milk and a few drops of vanilla extract for a breakfast smoothie.
- Add bits of dried fruit to hot cereals.
- Add drained, canned pineapple to stir fry.
- Have a sliced apple with peanut butter for a midmorning or afternoon snack.
- Serve fresh melon with cottage cheese or yogurt for breakfast. Sprinkle with cinnamon.
- Warm blueberries (fresh or frozen) in the microwave and use to top pancakes, waffles, and French toast.
- Fix a breakfast sandwich to go—spread peanut or soynut butter on wholewheat bread, toast, or waffles and top with sliced bananas, pears, apples, or strawberries instead of jam.