TIPS FOR INCREASING FRUITS IN YOUR DIET
- Keep a bowl of whole fruits conveniently
placed either at table or in fridge.
- Buy seasonal fruits to keep the shopping cost low.
- For breakfast, top-up cereal with fruit or have fresh fruit with fat free or low fat yoghurt.
- Add a fruit of your choice for lunch and dinner.
- Dried fruits are a good source of energy, they are easy to carry and store. Keep a few around for late afternoon hunger pangs. 1/4 cup of dry fruits is equivalent to ½ cup of fresh fruits.
HOW TO MAKE FRUITS MORE APPEALING
- Fruits taste great with a dip or dressing.
- Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit.
- Make assorted fruit salads with acidic fruits or add lemon juice to prevent them from turning brown.
- Add fruits as a topping on cakes.
TIPS FOR CHILDREN
- Set an example for children by eating and loving fruit yourself.
- Give them fruit in lunch box, cut in easy bite sizes instead of junk food.
- Decorate plates or serving dishes with fruit slices.
- Involve children while buying, washing, cutting and storing fruit.
- Serve pure fruit juice instead of soft drinks.
HOW TO KEEP FRUIT SAFE
- Rinse fruits with clean running water and rub them briskly with your hands to remove dirt and germs.
- After rinsing, dry them with a clean cloth or paper towel.
- Keep fruits separate from raw meat, poultry and seafood while shopping, preparing and storing.