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Focus On Fruits

At this time of year, you may be enjoying fresh apples from a nearby tree or other fresh fruit available at your local farmers market or grocery store. Try these 10 tips from www.ChooseMyPlate.gov to help you eat more fruits.

Most people enjoy the natural sweetness of fruits. Besides tasting great, fruits provide nutrients such as potassium, fiber, vitamin C and folate. Fruits also are naturally cholesterol-free and low in fat, sodium and calories.

Try these 10 tips from www.ChooseMyPlate.gov to help you eat more fruits.

  1. Keep visible reminders. Keep a bowl of whole fruit on the table or counter or in the refrigerator.
  2. Think about taste. Buy fresh fruits in season when they may be less expensive and at their peak flavor.
  3. Think about variety. Buy fruits that are dried, frozen and canned (in water or 100 percent juice),as well as fresh, so you always have a supply on hand.
  4. Don’t forget the fiber. Make most of your choices whole or cut-up fruit instead of juice. Whole fruit contains more dietary fiber.
  5. Be a good role model. Set a good example for children by eating fruit every day with meals or as snacks.
  6. Include fruit at breakfast. Top your cereal with bananas, peaches or strawberries or add blueberries to pancakes. Try a fruit smoothie or fruit parfait made with fat-free or low-fat yogurt.
  7. Try fruit at lunch. Pack an apple, orange, grapes or a container with applesauce or canned peaches.
  8. Enjoy fruit at dinnertime.  Add fruit to recipes. For example, add pineapple to coleslaw or dried
    cranberries to a tossed salad.
  9. Snack on fruits. Enjoy raisins, dried plums or cranberries. Learn about making your own fruit leathers or dried fruit using your oven or an electric dehydrator by visiting the NDSU Extension Service food preservation publications at www.ag.ndsu.edu/pubs/preservation.html (See FN-1586 and FN-1587)
  10. Keep fruits safe. Rinse fruits (even those with peels you don’t eat) thoroughly under cool, running water before preparing or eating them. If needed, use a produce brush.

 

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

 

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