Eating more vegetables and fruits as part of their healthy lifestyle is likely to reduce risk of some chronic diseases. Fruits provide nutrients vital for health such as potassium, dietary fiber, vitamin C, and folic acid. Most fruits are low in fat, sodium, and calories and none have cholesterol and can be fresh, frozen, dried, whole, cut, pureed or canned. Any fruit or 100% fruit juice counts as part of the Fruit Group.
Here are 10 simple tips to fit more fruits into your healthy lifestyle:
1. Keep visible reminders – keep a bowl of whole fruit on the table, 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. Add fruits to sweeten a recipe.
3. Think about variety – buy fruit that are dried, frozen and drain canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
4. Don’t forget the fiber – make most of your choices whole or cut fruit rather than juice, for the benefits that dietary fiber provides.
5. Be a good role model – set a good example for children by eating fruit every day with meals or as a snack.
6. Include fruit as breakfast – at breakfast top your cereal with ½ banana, peaches, or strawberries; add blueberries, 100% juice.
7. Try fruit at lunch – at lunch pack a tangerine, banana, or grapes to eat or choose fruit from a salad bar. Individual containers of fruit like peaches or applesauce are easy and convenient.
8. Experiment with fruit at dinner as well – at dinner add a small amount of crushed pineapple to coleslaw or include orange sections, dried cranberries, or grapes in a tossed salad.
9. Snack on fruit – dried fruit make great snacks and they are easy to carry and store well.
10. Keep fruit safe – rinse fruit before preparing or eating them. Under clean, fresh water rinse fruit, even if organic is used to remove dirt and surface microorganisms. After rinsing you may place in a strainer to air dry.
Have you had a chance to read all of our past articles, this week has been all about nutrition, if not you can read them here.
Do you need help with creating a healthier lifestyle? If so, contact me today!
Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.