Nutritionist Reveals Top Trick to Get Yourself to Eat More Fruit Every Day
Pop quiz: How much fruit are you supposed to eat a day? If you thought, “hmm, probably a cup or two,” you are correct! Adults should aim to enjoy between 1.5 and 2 cups of fruit daily, according to the most up-to-date Dietary Guidelines for Americans. That’s really not all that much, so we know you can do it! But if you do happen to be someone who isn’t in love with fruit, maybe this tidbit will encourage you: Fruits and vegetables are some of the most healthful foods we can fill up on, because they’re packed with an array of vitamins, minerals and antioxidants that help keep our body running from head-to-toe.
“Including more fruit in your everyday meals and peraditasikmalaya snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health, weight maintenance, and healthy weight loss if you’re seeking it,” says Jaclyn London, R.D., nutrition consultant, podcast host, nd author of Dressing on the Side (& Other Diet Myths Debunked).
Papaya
his tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play a role in immunity, skin health and heart health, as well as fiber (especially if you eat the seeds, which some people may find a bit bitter, but they’re totally edible).
Apricot
You may be more familiar with the dried version of this tangy stone fruit, but if you see the fresh kind at your supermarket or farmers market, grab some! Apricots are a good source of several nutrients involved in vision health, such as lutein, vitamin E and beta-carotene, a plant compound that our body converts to vitamin A.
Watermelon
Watermelon is 92% water, making it a great choice for hydration. Your food provides about 20% of your fluid intake, and eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration, London says. What makes watermelon an extra great hydration helper is that it’s also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet. And don’t forget about other melons like cantaloupe and honeydew, which are also bursting with H20, electrolytes and a good amount of vitamin C.
Apples and Pears
An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol, which can help reduce your risk of heart disease. That’s thanks to the phenolic compounds — antioxidant compounds that help to promote healthy cellular function and proper blood flow — found in apple skins. And there are so many ways to eat them, from simple slices dipped in nut butter or yogurt, to stuffed with nuts and raisins and baked, or even as part of a salad or sandwich.
Mangos
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. We love making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that kabob adds an extra layer of fun! Diced mango is wonderful in salsa, a salad, or freeze chunks to throw into smoothies.