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Easy But Healthy


Use this simple strategy to add fruit to diet. You'll be healthier without a lot of fuss! When you eat a variety of fruits, you get a ton of vitamins (especially C and A), minerals (particularly potassium and iron), and fiber. Not only will eating fruit make you immediately feel more energetic, but the nutrients help fight cancer, heart disease, and skin damage.

Eat All Colors

The secret to getting the most out of fruit is to eat all different shades because, for example, bananas have different nutrients than blueberries What's interesting is that the more colorful a fruit is, the greater its concentration of antioxidants, the powerful compounds that protect your body against diseases.

Serving Sizes

One medium-sized piece of fruit. If you're eating fruit salad or canned fruit, or dunking fruit juice, a serving is about a half a cup. Fresh, canned, and frozen fruits are all good for you, so feel free to eat what's handy. But if you're not eating fresh, check the label to see if sugar has been added. If it has, find another brand.

Fruit

Eat a different color of fruit at least twice a day. By the end of the week, you should have eaten at least one of each of the colors. Buy organic (food that's grown without pesticides) if possible.

Red

Strawberries, red grapes, cherries, watermelon, red apples, red pears, raspberries.

Orange

Oranges, tangerines, peaches, apricots, mangoes, papayas, cantaloupes.

Yellow

Grapefruit, bananas, lemons, pineapples.

Green

Kiwis, avocados, green grapes, green pears.

Blue/Purple

Blueberries, raisins, blackberries, plums, purple grapes.

Meet This Fruit: Blueberries

If you eat only one fruit, make it this one. Each half-cup serving has only 40 calories, plus 1 5 percent of the recommended daily value for vitamin C, about 2 grams of fiber, and even a little potassium. Blend ½ cup frozen blueberries with 1 banana, 1 cup milk, and 1 tbsp, honey for a quick smoothie.

Before You Eat

To help get pesticides, dirt, and germs off fruit (remember, other people have touched it in the store and on the way to the store too), wash with cool top water. Air-dry or dry with a paper towel. Peel nonorganic apples and peaches because they may have more pesticide residue.
 

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