Last week I posted a blog about new data showing that only about a third of Americans meet the minimum recommended two daily servings of fruit. Are you in the majority? If so, here are some tips for how to fill the gap:
Build one serving of fruit into breakfast every day and include fruit as part of your daily snack.
Each of these counts as one serving:
- 1 cup (size of a baseball) fresh or frozen
- Half cup 100% fruit juice
- Half cup fruit, canned in natural juice
- Quarter cup dried fruit, unsweetened or sweetened with 100% juice (size of a golf ball)
Microwave 1 cup frozen berries and fold them into cooked oats or hot whole grain cereal, or use as a topping for a frozen whole grain waffle. Warmed up unsweetened applesauce works great too.
Toss 1 cup of frozen fruit into a blender with organic skim, soy or hemp milk and a few tablespoons of natural nut butter for a quick smoothie.
If you love cold cereal add a serving of fruit, such as: quarter cup of dried, chopped apricots, raisins or dates, a sliced mini banana, or a shredded apple or pear, or pair your cereal with a half cup of 100% juice.
As a snack:
Dip a sliced mini banana, fresh apple or pear or quarter cup of dried figs into 2 Tbsp natural nut butter.
Layer 1 cup fresh fruit (sliced kiwi, pomegranate seeds, seedless grapes, pineapple, etc.) with nonfat Greek yogurt or nondairy yogurt (organic soy yogurt or coconut milk yogurt) or nonfat cottage or ricotta cheese and garnish with chopped nuts or chocolate chips.
Make a mock baked apple or pear with my quickie recipe: wash and chop an apple or pear (skin on) into small pieces (discard core). Place in a glass container, toss with 1 Tbsp lemon juice and set aside. Combine 1 Tbsp pure maple syrup with 1 Tbsp water and a dash of cinnamon or apple pie spices. Pour water mixture over sliced fruit, cover with wax paper and microwave on high for about 4 minutes.
How do you fit in your fruit? Please share!