Using Fruits

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).

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.

At breakfast:

At lunch:

Pack a tangerine, banana, or grapes to eat
Choose fruits from a salad bar
Individual containers of fruits like peaches or unsweetened applesauce are easy and convenient to pack in a lunch bag

At dinner:

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 water or 100% juice). 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. If you are buying dried cranberries try the low-sugar kind.
Spread peanut butter on apple slices
Top plain fat-free or low-fat Greek yogurt with berries or slices of kiwi fruit.
Make a fruit smoothie by blending fat-free or low-fat milk or Greek 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.