Even though we know why including fruit as a part of our diet is important, approximately 80% of Americans do not meet the daily recommended intake for fruit. A few reasons include limited access, cost, the perception that fruit is time-consuming to prep, and the misconception that fruit isn’t healthy (e.g. leads to weight gain). We'll go through these concerns below:
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Limited Access: opt for canned or frozen produce if fresh options are not as readily available.
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Cost: buy fruits in bulk and freeze what you cannot use. Fruits that freeze well include berries, mangos, peaches, nectarines, cherries, and bananas. Purchase store brands vs name brands.
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Time-Consuming to Prep: Set aside 10 minutes a week to cut up fruit for a quick grab ‘n’ go option. Many stores offer pre-cut fruit (however, this may be more expensive).
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Fruit Isn’t Healthy: fruit provides vitamins, minerals, fiber, antioxidants, and phytochemicals that our body needs to run smoothly. Substituting more calorie-dense foods for more fruits (and vegetables) can also help with weight management.
As we discussed recently, the Dietary Guidelines for Americans recommend consumption of whole fruit as the main source of fruit intake. Below are a few suggestions on how to incorporate more whole fruits into your diet:
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Like vegetables, keep a bowl of fresh fruit out to serve as a visual reminder. Fruits that store well at room temperature include watermelon, bananas, citrus fruits, and stone fruits.
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Add fruit to sandwiches or salads, like apples, pears, or peaches (check our resources section below for recipes).
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Grill fruit for a healthy side item at dinner or for dessert (check our resources section below for recipes).
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Munch on frozen fruit as a snack.
For more ideas, feel free to reach out to your Care Coordinator!