We all know the many health benefits of fruit, but consuming the daily recommended amount is often harder than you expect.
This is either because we forget, we can’t find creative ways to include them in our diet or simply because we don’t like them. The World Health Organization suggests including at least 400 grams or five servings of fruits and vegetables a day. Eating fruit helps reduce the risk of developing chronic diseases. Fruit is also a good source of vital nutrients such as potassium, dietary fiber, vitamin C and folic acid. Serving sizes vary depending on the size and caloric content of each fruit.
The My Plate program from the U.S. Department of Agriculture offers the following tips to make including fruit in your diet easier.
- Keep a source of whole fruit on your table or in your refrigerator. This will help you remember they are there on a consistent basis and encourage you to eat them.
- Use fruit to sweeten a recipe instead of adding sugar.
- Try to eat most of your fruit whole or diced in order to benefit from the dietary fiber fruit provides.
- As an alternative, keep 100% juice or dehydrated, frozen or canned fruit at hand as a complement to fresh fruit.
- Include fruit in your breakfast, lunch and dinner in creative ways as part of your meals. Some options include using them in salads, sauces or desserts.