Eating more fruits and vegetables as part of an overall healthy eating style reduced the risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate. The sugar naturally found in fruit does not count as added sugar.
Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.
Some Applications of Fruit
Fruits could be used to sweeten a recipe instead of adding sugar.
At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.
At lunch, pack a tangerine, banana, or grapes to eat or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy to carry and convenient for lunch.
At dinner, add crushed pineapple to coleslaw or include orange sections, dried cranberries, or grapes in a tossed salad. Try fruit salad on top of fish.
Fruit as snacks. Try dried fruits mixed with nuts or whole fruits like apples. They are easy to carry and store well.
Caution
Fruit could be easily contaminated and could also be a great source of diseases. Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.