Section Title

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).

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

At breakfast:

  • 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 Greek yogurt

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.