"Runners Information Online"
Tips to Help you Eat Fruits
- Keep a bowl of whole fruit on the table, counter,
or in the refrigerator.
- Refrigerate cut-up fruit to store for later.
- Buy fresh fruits in season when they may be
less expensive and at their peak flavor.
- Buy fruits that are dried, frozen, and canned
(in water or juice) as well as fresh, so that
you always have a supply on hand.
- Consider convenience when shopping. Buy pre-cut
packages of fruit (such as melon or pineapple
chunks) for a healthy snack in seconds. Choose
packaged fruits that do not have added sugars.
For the Best Nutritional Value
- Make most of your choices whole or cut-up fruit
rather than juice, for the benefits dietary fiber
- Select fruits with more potassium often, such
as bananas, prunes and prune juice, dried peaches
and apricots, cantaloupe, honeydew melon, and
- When choosing canned fruits, select fruit canned
in 100% fruit juice or water rather than syrup.
- Vary your fruit choices. Fruits differ in nutrient
- At breakfast, top your cereal with bananas or
peaches; add blueberries to pancakes; drink 100%
orange or grapefruit juice. Or, try a fruit mixed
with low-fat or fat-free yogurt.
- At lunch, pack a tangerine, banana, or grapes
to eat, or choose fruits from a salad bar. Individual
containers of fruits like peaches or applesauce
are easy and convenient.
- At dinner, add crushed pineapple to coleslaw,
or include mandarin oranges or grapes in a tossed
- Make a Waldorf salad, with apples, celery, walnuts,
- Try meat dishes that incorporate fruit, such
as chicken with apricots or mango chutney.
- Add fruit like pineapple or peaches to kabobs
as part of a barbecue meal.
- For dessert, have baked apples, pears, or a
- Cut-up fruit makes a great snack. Either cut
them yourself, or buy pre-cut packages of fruit
pieces like pineapples or melons. Or, try whole
fresh berries or grapes.
- Dried fruits also make a great snack. They are
easy to carry and store well. Because they are
dried, ¼ cup is equivalent to ½
cup of other fruits.
- Keep a package of dried fruit in your desk or
bag. Some fruits that are available dried include
apricots, apples, pineapple, bananas, cherries,
figs, dates, cranberries, blueberries, prunes
(dried plums), and raisins (dried grapes).
- As a snack, spread peanut butter on apple slices
or top frozen yogurt with berries or slices of
- Frozen juice bars (100% juice) make healthy
alternatives to high-fat snacks.
Make Fruit more Appealing
- Many fruits taste great with a dip or dressing.
Try low-fat yogurt or pudding as a dip for fruits
like strawberries or melons.
- Make a fruit smoothie by blending fat-free or
low-fat milk or yogurt with fresh or frozen fruit.
Try bananas, peaches, strawberries, or other berries.
- Try applesauce as a fat-free substitute for
some of the oil when baking cakes.
- Try different textures of fruits. For example,
apples are crunchy, bananas are smooth and creamy,
and oranges are juicy.
- For fresh fruit salads, mix apples, bananas,
or pears with acidic fruits like oranges, pineapple,
or lemon juice to keep them from turning brown.
Fruit Tips for Children
- Set a good example for children by eating fruit
everyday with meals or as snacks.
- Offer children a choice of fruits for lunch.
- Depending on their age, children can help shop
for, clean, peel, or cut up fruits.
- While shopping, allow children to pick out a
new fruit to try later at home.
- Decorate plates or serving dishes with fruit
- Top off a bowl of cereal with some berries.
Or, 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 instead
- Make fruit kabobs using pineapple chunks, bananas,
grapes, and berries.
- Pack a juice box (100% juice) in children’s
lunches versus soda or other sugar-sweetened beverages.
- Choose fruit options, such as sliced apples,
mixed fruit cup, or 100% fruit juice that are
available in some fast food restaurants.
- Offer fruit pieces and 100% fruit juice to children.
There is often little fruit in “fruit-flavored”
beverages or chewy fruit snacks.
Keep your Food Safe
- Wash fruits before preparing or eating them.
Under clean, running water, rub fruits briskly
with your hands to remove dirt and surface microorganisms.
Dry after washing.
- Keep fruits separate from raw meat, poultry
and seafood while shopping, preparing, or storing.