Tips for Fruit Consumption

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General advice:
Keep a bowl of fruit on the table or refrigerator
Keep cut fruits in the refrigerator to eat them later.
Buy fresh fruits in season because they are more affordable and tasty
Buy also dried fruits, frozen or canned (in water or syrop), so you always have a supply
Buy canned sliced fruits (melon or pineapple chunks) for a healthy snack Choose packaged fruits without sugar

For the best nutritional value:
Choose whole or cut fruits instead of juice, for the benefits dietary fiber provides
Select fruits rich in potassium, such as bananas, plums and plum juice, dried peaches, apricots, cantaloupe, honeydew melon and orange juice
Choose fruit canned in 100% fruit juice or water rather than syrup
Variation is the key

During meals:
At breakfast, top your cereals with bananas or peaches; add blueberries to pancakes.
Drink natural orange or grapefruit juice. Try mixing fruits with yogurt.
At lunch, eat tangerine, banana, or grapes, or choose fruits from a salad bar. Individual fruit containers (peaches or apples) are convenient and easy to use.
At dinner, add crushed pineapple to coleslaw, or include mandarin oranges or grapes in a tossed salad
Prepare a Waldorf salad with apples, celery, nuts and sauce
Try meat dishes with fruits, like chicken with apricots or mango chutney
For dessert, have baked apples, pears or fruit salad

As snacks:
Sliced fruits make a great snack. Either cut them yourself, or buy packages of fruit pieces like pineapples or melons. You can also try whole fresh fruits (like grapes).
Dried fruits are also a great snack because they are easy to carry and store well. A quarter cup of dried fruit is equivalent to ½ cup of fresh fruit.
Keep a box of dried fruit in your desk or bag. Some of the fruits available dried are apricots, apples, pineapples, bananas, cherries, figs, dates, cranberries, blueberries, plums and grapes.
Peanut butter can be smeared on slices of apple and kiwi fruits can be added to frozen yogurt
Buffet refreshments are a better alternative to high-fat snacks

How to add extra flavor to fruits
Many fruits taste better in mixtures You can mix low-fat yogurt or pudding with fruits like strawberries or melons.
Prepare a fruit cocktail by blending milk or yogurt with fresh or frozen fruits (bananas, peaches, strawberries, or other)
You can replace oil when baking cakes with apple compote
Eat fruits that have different textures: apples are crunchy, bananas are soft and creamy, and oranges are juicy
Fresh fruit salads, mix apples, bananas or pears with acidic fruits like oranges, pineapple or lemon juice to preserve their color and freshness

Advice on children’s fruit intake:
Set a good example for children by eating fruit everyday during meals or snacks.
Offer children a variety of fruits
Depending on age, children can help shop for, clean, peel or cut up fruits
While shopping, allow children to choose a new fruit to try later at home
Decorate plates or serving dishes with fruit slices
Put fruits over cereals. You can make a smiley face with sliced ??bananas for eyes, raisins for a nose and an orange slice for a mouth.
Offer raisins or other dried fruits for lunch instead of candy, juice, soft drinks or other drinks sweetened with sugar.
Give children pieces of fruits and 100% natural juice. Typically, fruit-flavored juices have a low concentration of actual fruits.

Take care of your health:
Wash fruits before eating. Rub fruits under running water to remove dirt and bacteria After washing, dry fruits
Keep fruits separate from raw meat while shopping, preparing, or storing



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