Does an apple a day, keep the doctor away?
Not quite, but there are still tons for benefits you can get from eating fruits everyday! So why fruit? Fruit tastes good! More than that, it also provides nutrients and phytonutrients (a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases). These are essential for maintaining overall good health and reducing the risks of chronic diseases.
Overall fruits can supply us with carotenoids (Carotenoids act as a type of antioxidant for humans). Such as vitamin A, C, folate, potassium, fiber, and more! With that being said, here are 10 easy ways to incorporate more fruits into your day to day eating style.
1. Keep it on hand
Keeping fresh, frozen and even canned fruits in your house in abundance is a great way to easily add a fruit to each meal! If you go for the canned fruits, try to choose canned fruits that are packed in juice instead of added sugars or syrups. These will have fewer calories & will be a healthier option! Since fruits are sweet & delicious, choose them as your dessert option instead of going for an ice cream, cakes, or brownies.
2. Mix It Up
Add variety, colors, flavors, and nutrition to your meals with less familiar fruits such as, papaya, mango, prickly pears, star fruits, guava or figs! By trying new to you fruits you won't get easily bored & it will also be a new taste to discover. Also, there are many variations of the abundant fruits such as apples, pears, plums, oranges and even melons. So keep things new & exciting by mixing up the options.
3. Prep It
Keep rinsed, fresh fruits & dried fruits handy on the counter or in the fridge. Cut up and refrigerate melons, pineapples & oranges. Certain foods like bananas, pears, apples turn brown if left out for a few hours. So prep those ones when you're ready to eat them. Prep your fruits into ziplock baggies if you're a student or if you go to work so you have a healthy snack throughout the day. Dried fruits are a great option as well to keep at the office on or in your desk. You might be able to get away with leaving some in the car, although I don't recommend it if it gets hot in your car.
4. Save During Seasons
Enjoying fresh fruits in season when they are at peak flavors will really help you enjoy them. I know for me, I love cantaloupe and white melon but when I eat them when they're out of season I find myself buying them less when they are in season since I had a not so good experience previously. Also, since fruits can be expensive sometimes; buying them in season actually is a great idea since they're in abundance and usually cheaper.
Choosing 100% juice is a great way to cut calories and get your fruits in. Just remember, you won't be getting any fiber from juicing. Make sure you eat whole fruits than at least a few times a week. Another great way to enjoy your fruit juice if you find it too sweet is to add a sparking water to it! This creates a sweet refreshing drink.
If you follow me on Instagram you know I love my smoothies! For these I use frozen and fresh fruits mixed together. Also, don't forget the almond or peanut butter! You can also use canned fruits if you don't have fresh or frozen.
7. Use it as a Topping
Add fruits on top of your salads, cereals, pancakes, puddings, and yogurts. Turn fresh fruits into puree to add as a syrup instead of artificial sweeteners! This is a great way to get rid of older fruits that are soon to expire so they don't go to waste.
8. Bake With Them
Make your baking tastier by adding in dried and fresh fruits. You can add cranberries to breads, as well as blueberries, bananas and raspberries! Cook them into a pie, or use them in a cake. The possibilities are endless & guess what, they're sweet so you know it's going to taste bomb!
9. Granola Bars
As a healthy snack, grab fresh fruit bars instead of chips or candies. If you live close to a farmers market like I use to in Huntington Beach, you can get fresh fruit cups on the go! If not, I will give you a few healthy options for granola bars below🥰👇🏼
Nature Valley Fruit & Nut Chewy Trail Mix Granola Bars
Nature’s Bakery Whole Wheat Fig Bars
10. Add it to Water
I love having a refreshing glass of water with strawberries at the bottom, or even blueberries and raspberries! Adding fresh fruit makes drinking water more fun because when you finish each glass theres a sweet reward at the bottom! So add a little fruit to your reusable water bottles or glass of water at home & enjoy!
Not only are fruits best because of the natural sugars and fiber that regulates their release to the bloodstream.
Mixing in fruits is like painting with health benefits and (y)our bowl, plate, even hands, are the canvas. It’s SO much fun and artfully delicious!
Thank You for these strategies and recipe Carabella!