Looking in the fridge for something good to eat that feels like a treat?
This super food is low in calories, high in nutrients, vitamins, minerals and fiber. It comes individually packaged and can be eaten raw or cooked.
It’s Doctor approved, recommended and it’s sweet!
It’s delicious fruit!
Fruit is an excellent source of many nutrients; potassium, dietary fiber, vitamin C, and folic acid. Eating more fruit can lower your risk of heart disease and protect you from certain cancers.
The naturally occurring sugar in fruit can satisfy your sweet tooth and the added fiber will help you feel satisfied for longer.
Eating more fruit is one of the simplest changes we can make especially if we replace higher calorie foods with fruit.
Eating more fruit is another little step we can take to be healthy and well.
But how much do I have to eat?
Most women who are moderately active should consume 2 cups of fruit daily if you are under 30 and 1½ cups if you are over 30.
A serving of fruit varies depending on the fruit and it’s size. It is important to be aware of the portion size as the calories can add up easily.
Here are some general guidelines for portion sizes.
Apple-1 small(2 ¼ “ diameter)
Cantaloupe, pineapple and watermelon-1 cup of cut up chunks
Orange, peach-1 large
Blueberries, raspberries-1 cup
Dried fruit-1/2 cup
Fruit juice-1 cup
How can I include more fruit in my day?
Choose fresh fruit more often than juice. You benefit from the eating process and the fiber contained in the fruit.
Add berries or banana to your cereal at breakfast or have toast with peanut butter and banana.
Mix fruit with Greek yogurt for a mid-morning snack.
Get creative and make fruit kabobs with strawberries, bananas, grapes and pineapple chunks. This appeals to the little kid in us as anything on a stick is considered a treat.
Decide that your snack will always include fruit. Apples and bananas are super easy to pack.
Make fruit smoothies with fresh or frozen fruit, try different fruit combinations.
Add some peanut butter or low fat yogurt as a dip to your favorite fruit choices.
Individual portions of fruit are good to pack in lunches. Select ones that are packed in fruit juice, not syrup.
Freeze grapes and then enjoy them like candy on a hot day.
At dinner add some fruit to salads or serve a fruit tray with low fat dip as dessert. Fruit trays appeal to our eyes and most everyone can find a favorite.
Be adventurous and try a new fruit each week. Most grocery stores have a wide variety to choose from.
Eat a variety of fruits as they all contain different nutrients and vitamins.
TODAY’S little STEP: As part of Camp #4 add a serving of fruit to one meal or snack. This will be more effective for your health if you replace a low nutrient snack with fruit.
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