Eating fruit provides fanastic health benefits. People who eat more vegetables and fruit as part of an overall diet are likely to have reduced risk of many chronic diseases. Fruit also provides nutrients vital for good health such as potassium, dietary fibre, vitamin C and folate.
Most fruits are also naturally low in fat, sodium and calories. They don't have cholesterol. And whehter you have your fruit fresh, canned, frozen, dried, whole, cut-up, pureed or juiced, you're getting benefit from them.
Here are 10 tips to help you and your family eat more fruit.
1. Keep visible reminders
Keep a bowl of fresh fruit on the kitchen bench or table. It looks good and colourful and helps to remind everyone that it's there to be eaten.
2. Think about taste
Buy fresh fruit that is in season. Not only is it less expensive but they're also at peak flavour.
3. Think about variety
If you're worried about fresh fruit supply, buy fruit that is is dried, frozen or canned (in water or 100% juice and with no added sugar) to complement your fresh supply. That way, you've always got something available.
4. Don't forget fibre
You get the most benefits from whole or cut-up fresh fruit, rather than juice, especially in terms of the benefits of dietary fibre.
5. Be a good role model
Set your children a good example by eating fruit in front of them everyday, either with meals or as a snack.
6. Include fruit at breakfast
Top cereal or muesli with bananas, peaches or strawberries. If you're having a special treat, such as pancakes, add any member of the 'berry family'. Or try fruit with a low-fat natural yoghhurt. If you have juice, make sure it's 100% natural juice with no added sugar.
7. Include fruit at lunch
Always add a piece of fruit to lunch - whether your own or children's. The individual packets of fruit are very convenient ways of adding fruit to school lunches - make sure you include a spoon also so there's no excuse not to have it!
8. Include fruit at dinner
Do you get the idea now?! We're suggesting fruit is a good idea at any meal. Try adding grapes, oranges, apples or cranberries to a salad. Or pineapple to a pizza (a real favourite of most kids).
Take a look at our recipe section for some great recipe ideas for breakfast, lunch and dinner that includes fruit.
9. Snack on fruit
Dried fruit, such as apricots, sultanas, mixed fruit, make great snacks. They're easy to carry around and store well.
10. Keep fruit safe
Make sure you rinse fruit before preparing or eating them under clean, running water.