Ten Ways to eat more fruits
By Nmami Agarwal
We know that fruits and veggies are good for us – it’s full of vitamins and minerals and are low in calories. In general we have many ways to consume fruits like fresh, frozen, canned and dried. But, are all the variations healthy? Here, bring to you a guide of ten best ways to consume fruits.
1. Include fruit at breakfast / first meal.
To start the day off right, add some fruit to your breakfast. This will add a touch of freshness to your dish and can be a great pairing for yogurt or eggs. Or turn your fruits into a delicious smoothie. You can also prepare fruit plates as a good start of the day for you and your kids.
2. Keep visible reminders
Keep a bowl of whole fruit on the table, kitchen, or in the refrigerator. Make fruits visible to encourage you and your family to eat them. Take some time to prepare the fruits, if needed like cutting, chopping, or stewing freshly, so they are ready to eat.
3. Experiment with flavor
Buy fresh seasonal fruits because at that time it’s less expensive and at their peak flavor. Use fruits to sweeten any recipe instead of adding sugar or for your dessert choice you can freeze fresh fruits or turn them into popsicles.
4. Think about variety
You can consume fruits in many different ways like in size (small, medium, bigger) or forms (fresh, dried, frozen)
Don’t rely on one kind of fruit only. Small- or medium-sized fruits like strawberries, apples, plums will help satisfy your cravings, whereas bigger fruits like pineapple, mango, melon, papaya can be diced into cubes and eaten for a snack or a healthy dessert.
Dried fruits are delicious, nutritious and an excellent substitute for fresh fruit. Almonds, raisins, dates or apricots: the choice is endless! You can also prepare small servings of dried fruit that you can slip into your kids’ lunchboxes or make your own for a tasty treat!
5. Fruit Topping
You can use fruit as a topping for pancakes, salads, porridge, or curd. Top your porridge with bananas, peaches, or strawberries, add blueberries to pancakes or mix it with fat-free or low-fat yogurt.
6. Don’t forget the fiber
It’s better to have a whole or freshly cut fruit, rather than fruit juice, for the benefits that dietary fiber that it provides. Fruit juices lack the healthy fiber.
7. Have Fruits before Lunch
Just before your lunch, you can eat a tangerine, banana, or grapes or other fruits so that it keeps you fuller and makes you consume less calories.
8. Rely on Fruits as Snacks
Fruits make great snack choices. You can also have combination of dried fruits and nuts or whole fruits. They are easy to carry. Take some fruits along wherever you go. Fruits will fit in your bag, and you’ll always have a healthy snack in hand for those untimely cravings.
9. Enjoy fruit at dinner too!
In dinner you can add pineapple pieces to quinoa salad or broken wheat porridge or include orange sections, dried cranberries, or grapes in a salad, or some slices of papaya. Try fruit salsa on top of fish.
10. Freeze your fruits making DIY natural ice-creams
Always ensure to use fresh fruits for this process. You can freeze your blueberries, strawberries and raspberries after mashing them with the help of fork. You can take them out of the freezer and have it the form of ice cream. You can also do the same with bananas and mangos. You can use them to bake mouth-watering cakes also.
Over to you
Make sure fruits are properly washed before preparing or eating under clean, running water, rub fruits to remove dirt and surface microorganisms. After rinsing, dry with a clean towel. Its better to always choose fresh fruits, occasionally you can have frozen fruits, but you must not consume canned fruits.
These ways will help you enjoy your fruits in many different ways keeping your innovation on-top and making you feel fresh always.
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