Every single season comes with its culinary specials, with summer offering a wide array of fresh fruits. The fresh variety ranges from ripe peaches to plump berries and also to refreshing grapes and melons. Everybody adores summer fruits and loves the seasonal treats to bits.
Eating more fruits is a great way to improve the level of nutrition. It can be easy to add fruits to a bowl of cereal and enhance the dietary intake of the meal.
Even individuals who are diagnosed with diabetes can make most of the summer delicacies. Not only are they delicious, but they also are low in fat and power-packed with essential minerals and vitamins. By satisfying your sweet cravings, these are nutrient-filled snacks.
Here are a few steps to get more fruit in your diet:
- Opt for fresh fruits:
Make sure you opt for fresh fruits instead of fresh juice. The amount of sugar is apparently less in fresh fruits as compared to fruit juices. The sugar available in fruits is wrapped in fiber that helps to reduce the blood glucose level.
- Choose the right portions:
When you chug down a container of juice, you might realize that you have had around 3-4 fruits along with many calories. However, when you consume fruit pieces, you can restrict the number of calories. It is a must to ensure that an average-sized apple is oversized today as compared to the fruit size a few years ago. Hence, make sure you cut the large fruits in half. Alternatively, you can count a whole piece of fruit as 2.
- Aim for varied fruit choices:
When you consume different types of fruits that offer your body the required benefits, it aims for the right fruit choices in your diet. Some of the best low-calorie fruit options are raspberries, honeydew, watermelon, apricots, plums, mangoes, pears, cantaloupe, and much more.
- Snack smart:
Avoid snacking on cookies or chips, ensure that you snack smart, and incorporate healthier alternatives. Fruits are a great option to snack on, which fills your stomach and your daily dietary intake.
- Leave fruits close by:
Make sure you keep the fruits close by to your regular sight. If you leave them somewhere inside and far away from your sight, you might end up not consuming them at all. In fact, you are more likely to consume them when they are left in front of your eyes and in your view. You are likely to grab a banana or an apple while passing your dining room.
- Plan well:
Make the most of your weekends to plan well and categorize your fruit intake for the week. Buy your fruits for the weekend and plan well in advance of the fruit you will consume on which day. This way, you will be able to consume the right amount of fruits and within the right time span.
- Pack your meals with fruits:
It is a must never to avoid fruits, and you must pack your diet with the right fruit content. For example, you can add a few fresh fruit pieces to your breakfast and snacks. Moreover, you can also add fruits to your lunch box instead of a piece of cake. In this way, you will be able to fill your diet with the right amount of fruit and stay healthy.
- Good servings:
You must fill your plate with fruits, which will help you avail yourself of the right servings. According to the USDA guidelines, you must fill half of your plate with fruits.
- Freeze the Fruit:
When looking for the perfect sweet snack post-dinner, make sure you keep the fruits and freeze them. At times, the perfect dessert can be a bowl of strawberries with yogurt or chia seeds with mango. Keep the fruits in the freezer and have them anytime you crave a snack.
- Sneak it inside food:
One of the best ways to get more fruits in the diet is by sneaking them inside the food. For example, if you plan to make oats in the morning, put fruits inside them and make them more enriching. Alternatively, you can make a salad and make put fruits in it.
- Make it a lot easier:
Buy ready-to-eat and packed fruits and vegetables. These help to cut down the time of preparation, making it easy and accessible. Keep dried fruit handy, which is easy to carry along when you are away from home.
- Enhance the flavor:
It would be best if you alleviated the flavor by roasting the fruits to bring out most of the flavor. Drizzling a small amount of olive oil can work wonders. Bake them until they are prepared and have them in your snack. Try putting baked apples and pears and top it with cinnamon and honey.
- Stay focused:
Keep track of the number of fruits that you are supposed to eat daily. It will help you to eat more fruits if you write down the number of servings you are likely to get. Make a plan, write down a goal, start planning to make small goals that can be achieved, and set more significant goals. For example, you might intend to initiate the process by eating an additional serving of fruit a day. When you have achieved the goal, you must plan further to include an extra serving of fruits.
If you are ready to plan and categorize your learning in your food routine, you are ready for the next big step. Add a variety of colored fruits to your diet to make the intake a lot more enriching. This is one of the best ways to grab the most nutrients and fill your body with the required nutrition.
With these few steps, you can get more fruits in your diet. Start today, and you will soon be ready to embrace a fruitful future. Plan well and you will soon get more fruits in your diet.