Small Steps: Adding Fruit

by in Healthy Tips, Small Steps, June 30, 2010


Making significant changes to your diet takes time and baby steps. Deciding which small steps to focus on is up to you. We’ve told you how to up your fluid intake — now it’s time for more fruit. Do you eat enough of nature’s candy? Most folks don’t.

The Benefits
Fruits play an essential role in the diet — they’re low in calories and packed with important vitamins, especially antioxidants like vitamins A and C. They contain numerous phytonutrients, or plant compounds that help fight disease. Fruits are also packed with fiber, which lowers cholesterol, keeps us regular and makes us feel satisfied after meals.  There are different nutrients in each fruit, so it’s important to eat a rainbow of colors.

The Goal
According to USDA’s My Pyramid, you want to eat around 1-1/2 to 2 cups of fruit everyday. Aim for fresh, seasonal fruit whenever possible. If fresh fruit are not available, dried, canned or frozen fruit are other options. Remember, portions of dried fruit are smaller–a serving is typically considered as 1/4-cup.

Here are some easy ways to incorporate more fruit into your day:

  • Top cold or hot cereal with berries or sliced apples
  • Pack easy-to-carry fruit, like apples oranges, bananas, plums or apricots,  in your bag for snacking on the go
  • Keep a bowl of freshly-washed seasonal fruit on your countertop
  • Add fresh fruit to dessert — top ice cream with berries or serve fruit salad on the side of cake or cookies.
  • Freeze grapes or bananas and enjoy as a snack or dessert
  • Toss sliced apples, mangoes or berries with greens for a refreshing salad
  • Dip pieces of fresh fruit into peanut butter or Greek yogurt for a light snack.

Read up on your favorite fruits:

TELL US: How do you add fruit to your diet?

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

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Comments (8)

  1. I whip a whole banana into my oatmeal in the morning. I cook my oatmeal on the stove top – just slice the banana thinly and it will melt right into the oatmeal after some constant stirring. It makes my oatmeal creamier and sweeter – YUM.

  2. Linda Nerney says:

    I like to makes smoothies. You can add fresh or frozen fruit. juice and yogurt. Green smoothies are great too with spinach or kale or whatever greens you like.

  3. fajar says:

    thanks for share

  4. Val Aycock says:

    There is obviously a lot to know about this. I think you made some good points in Features also.Keep working ,great job!

  5. Hey very nice blog!! Man .. Beautiful .. Amazing .. I will bookmark your blog and take the feeds also…

  6. Ruth says:

    Fresh fruit should be the first thing you eat in the morning, I eat 1 to 2 cups every morning, Only fruit, no dairy products. In my refrigerator, I always have fresh pineapple, papaya and blueberries. On the counter oranges, apples and bananas. I either make a smoothie or a bowl of fruit. At 82 years old I am in perfect health; have not been to a doctor in over 50 years. I do my daughter's bookkeeping and taxes, am involved in political and environhmental issues. My food is my medicine, no drugs!

  7. Google says:

    The data mentioned in the article are a number of the most effective accessible

  8. waltonchristy33 says:

    When you consider that a lot of what we call vegetables are actually fruits. Tomatoes, cucumbers, squash, and anything else that contains seeds is actually fruit.

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