NDSU Extension - Benson County


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Remember to Focus on Fruit

By Kimberly Braulick, Extension Agent Family Nutrition Program/Family and Consumer Science

Did you know that the only age group that gets enough fruit in their diet is ages one to eight?  This is especially concerning since the adults are supposed to be encouraging fruit consumption, while clearly not consuming enough fruit themselves.  

Just recently, the latest dietary guidelines were release and they recommended we consider eating more whole fruit instead of fruit flavored snacks, which are usually packed with added sugar.  It is also recommended that whole fruit is chosen over fruit juice. 

Fruits can help to reduce our risk of a variety of cancers, regulates blood pressure, keeps us from getting sick, and much more!  Finding a way to incorporate enough fruit in our diet is crucial. 

It is also important to vary the colors of fruits we consume, since different colored fruits have different nutrients in them.  In addition, when you eat whole fruits, you are getting the fiber that is lacking in fruit juice.  Fiber helps to support digestive health by cleaning out waste from our body, essentially getting rid of potentially harmful substances that may be in our body.  It can also be helpful in managing our weight, since foods with fiber tend to keep our body full longer.

Here is a recipe for a delicious fruit dip that is the perfect combination for any whole fruit of your choosing.  When combining the dip with fruit, you are able to eat foods from both the dairy and the fruit group.  Enjoy!


Fruit Dip


  • 1 cup yogurt, low-fat vanilla (8 oz.)
  • 1 fluid ounce orange juice, 100% juice, frozen concentrate (thawed)
  • 1 tablespoon lime juice
  • 1/2 tablespoon brown sugar
  • 2 apple (red, cored and sliced)
  • 1 pear (cored and sliced)
  • 1 peach (pitted and sliced)


In a small bowl, combine yogurt, orange juice concentrate, lime juice and brown sugar.  Then, mix the ingredients well.  Finally, place the bowl containing dip on a large plate and surround with fruit.

Makes: 4 servings.  Each serving contains 143 calories, 1 gram of fat, 32 grams carbohydrates, and 40 mg sodium


  • California Department of Health Services, Discover the Secret to Healthy Living, California 5-a-Day—For Better Health! Campaign
  • Junior Master Gardeners,  Health and Nutrition from the Garden
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