tIPS FOR BUYING
- Buy fresh fruits in season. They may cost less and be at their best flavor.
- Keep fruits on hand. Buy fruits fresh, dried, frozen and canned (in water or 100% juice).
Tips for Handling
- Rinse fruits using clean, running water. Rub briskly with your hands to remove dirt, then dry with a clean cloth or paper towel.
- Keep fruits separate from raw meat, poultry and seafood while shopping, preparing or storing.
Tips for Using
- Top your cereal with bananas or peaches
- Add blueberries to pancakes
- Drink 100% orange or grapefruit juice
- Mix fresh fruit with plain fat-free or low-fat yogurt
- Pack a tangerine, banana, or grapes to eat
- Choose fruits from a salad bar
- Individual containers of fruits like peaches or applesauce are easy and convenient to pack in a lunch bag
- Add crushed pineapple to coleslaw
- Include orange sections or grapes in a tossed salad or make a Waldorf salad with apples, celery, walnuts, and a low-calorie salad dressing.
- Try meat dishes that incorporate fruit, such as chicken with apricots or mangoes.
- Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.
For desserts and snacks:
- Have baked apples, pears, or a fruit salad.
- Cut up fruits or buy pre-cut packages of fruit pieces like pineapples, pears or melons (in 100% juice, not sugary syrup). 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.
- Spread peanut butter on apple slices
- Top plain fat-free or low-fat yogurt with berries or slices of kiwi fruit.
- 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 unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes.
- For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown.