Adding Fruit to Your Diet
By adding fruit to your diet you'll not only be tapping into a rich source of nutrients, you'll be enjoying some delicious flavors as well. Fruits are terrific sources of vitamins, minerals and fiber.
- A serving of fruit is one medium piece (like an apple or orange), 6 oz. of juice, or 1/2 cup of canned fruit.
- Citrus fruits, berries and melons are great sources of vitamin C.
- Orange fruits like mango, apricots and papaya are fantastic sources of vitamin A and beta-carotene.
- The Food Guide Pyramid recommends two to four servings of fruit every day.
- Blend a Carnation® Instant Breakfast® out of a frozen banana, a handful of frozen strawberries and a cup of milk. Here's a good recipe: Apple-Berry Bliss and Fresh Fruit Swirl.
- Stir applesauce into hot oatmeal.
- Choose an orange instead of potato chips with lunch.
- Add bananas to vanilla yogurt for an afternoon snack.
- Try some less-familiar fruits like guava, star fruit and kumquats.
- Keep dried dates, apricots or cranberries in your desk for snacks.
- Mix diced mango with red onion and cilantro for a fruit salsa.
- Serve fruit salad for dessert.
While fruit juice can count toward your two to four servings of fruit a day, try to choose the whole fruit instead. Most juices contain no fiber.