10 Ways to Eat More Fruit

Fruits are a vital part of an everyday diet, but many people don't eat a sufficient amount of fruit on a daily basis, which means that these people are missing out on some key advantages associated with eating fruit. In addition to looking at the advantages of adding fruit to a diet, this article will also examine ten simple methods that people can use to increase their daily fruit intake.

The Benefits of Fruit

According to the United States Department of Agriculture (USDA), fruits provide vital nutrients, while increasing the body's ability to fight off infection and illness. A person with a diet that's rich in fruits is less likely to suffer a stroke and they're less likely to develop high blood pressure and other cardiovascular ailments. Fruit eaters are also less likely to develop type 2 diabetes, kidney stones and certain forms of cancer, including mouth cancer, stomach cancer and colon-rectal cancer.

And it doesn't take a whole lot of fruit to enjoy these health benefits. According to the USDA's recommendations, children should eat between one and one-and-a-half cups of fruit per day, while adults should eat about two cups of fruit per day.

How to Eat More Fruit

1. Eat fruit with breakfast. Whether it's a banana on the side or some berries sprinkled over a bowl of cereal, fruit goes well with breakfast and fruits are often very complementary when eaten with pancakes, cereals, waffles and other common morning meal items.

2. Eat yogurt. Fruit yogurts have a high fruit content, so not only does this increase the daily intake of fruit, but yogurt eaters also get other benefits such as a well-regulated digestive system thanks to the live, active cultures that are present in yogurts. Opt for a natural yogurt, like Stonyfield Farms, for optimal benefits.

3. Eat fruits as a snack between breakfast and lunch. Fruits like apples, bananas, and oranges are a quick, easy snack that will boost blood sugar for that period of time between breakfast and lunch. Small, frequent meals and snacks also hasten the metabolism.

4. Eat fresh fruits as a dessert with lunch. Instead of a cookie or chips, opt for an apple, orange, banana, berries or chunks of melon for dessert. This will be lower in calories and fat than chips or cookies, but higher in vitamins and nutrients.

5. Make a fruit smoothie. Fruit smoothies take just a few minutes to make and they're a tasty, healthy snack. Put some fresh fruits in the blender, along with some fruit juice and even add ice for a summertime treat. And don't hesitate to try new fruit combinations for your smoothie!

6. Add chocolate for a delicious dessert. Chocolate covered strawberries make for a delicious dessert. So put some of your favorite chocolate in the microwave to melt and then dip away for a decadent dessert.

7. Occasionally replace that green salad with a fruit salad. This will add variety to lunchtime or dinnertime, and the fruits' sugar will provide energy, along with tons of vitamins and other nutrients.

8. Make fruit cobbler or pie. A fresh fruit cobbler or pie is the perfect way to satisfy that sweet tooth, while also upping daily fruit intake.

9. Squeeze some fresh fruit juice. Use a juice making machine or do it the old fashioned way - whatever your choice, remember that fresh-squeezed fruit juice is high in nutrients and vitamins, and it's free of preservatives and other additives found in commercial store-bought juice.

10. For an evening snack, try some sugared berries, a banana wrapped with American cheese, or some fresh apple slices covered with melted caramel. Get creative with fruits and you may just discover the next big fruit-eating trend!

To learn more about the benefits of fruit, what counts as a serving, and to learn more about the USDA food pyramid, visit MyPyramid.gov