Healthy tips – Eating more fruits

Fruits are a great source of nutrients such as vitamins, minerals and fiber that will help and keeps you healthy.

Fruits are available in an almost infinite variety there’s always something new to try! Fruits are nature’s treat and easy to grab for a snack. Fruits are safe with no side effects and are cost-effective at the same time.

Uses of Fruits

Color & texture: Fruits add color, texture and appeal to your plate.

Fiber: Fruits provide fiber that helps to fill you up and keeps your digestive system happy.

Reduces disease risk: Eating plenty of fruits may help to reduce the risk of many diseases including heart disease, high blood pressure and some sort of cancers.

Vitamins and Minerals: Fruits are rich in vitamins and minerals that help you fell healthy and energized.

Calories: Fruits are naturally low in calories.

Convenience: Fruits are nutritious in any form like fresh, frozen, canned, dried and juice which are ready when you are hungry.

Include fruits into your day

  • Eat fruits with different colors like purple grapes, green grapes, green apples, oranges etc.
  • Slice bananas, canned peaches, or frozen berries on cereal, or add to yogurt.
  • Prepare a fruit salad for dessert.
  • Dried fruits make a great snack.

Healthy breakfast

Never skip breakfast because we do not have time to prepare a meal. But breakfast offers us energy to get through the morning. Those who eat breakfast are better able to concentrate at work and are less likely overeat at other meals. Nutritious morning meals you can eat while driving, walking. Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup of fiber- and protein-rich walnuts into a resalable plastic bag.

  • Grab a fruit cup or fresh fruit pieces.
  • Mix low fat plain or vanilla yogurt with fresh fruit or cereal like raisin bran or low fat granola.
  • Spread 1 tablespoon peanut butter on whole wheat bread and wrap it around a banana.
  • Gran ¼ cup each of plain low fat yogurt and orange juice with ¼ a banana and a few frozen berries.
  • Instead of consuming a whole grain or bran toaster waffle in syrup, you can just cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter.
  • Sprinkle 1 tablespoon of raisins, sesame seeds or peanuts for more fiber on peanut butter waffle which helps deliver the meals nutrients slowly and steadily.

Lunch and Dinner

We are driving between meetings, tight schedules, squeezing in a 30 minute lunch break; there are days that we need to eat a meal on-the-go.

  • Do not add a sugary, calorie-rich drink to your meal. Water is available everywhere and is good for you. You can also try skim or low fat milk or unsweetened iced tea instead of soda.
  • Eat more fruits that have the nutrients you need for health including potassium, calcium, vitamin D and fiber.
  • Add fruits to meals as part of main or side dishes or as dessert. Cut calories by drinking water or unsweetened beverages.


Snacks can be a source of extra calories throughout the day but they can also be a way to fit in healthy foods.

Dried fruits, fresh fruits, 100% juice boxes, nuts are healthy snacks which gives more energy and low calories. Fresh fruit is already packaged to go and always a convenient, nutritious snack.

Eating 250 – 500 fewer calories per day will result in 1/2 to 1 pound weight loss per week. Take 1.5 cups of fruit a day which will be equals to half cup of cooked, chopped raw or canned fruits, 1 small piece of fruit, ¼ cup dried fruit and ½ cup 100% fruit juice.

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.  Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells.