Fruit List
Fruit Intake Plan
Fruit Options List
Meal Suggestions
Different colored fruits and vegetables contain different nutrients that provide different benefits to our health. Aim to eat a variety of colored fruits and vegetables to get a complete range of vitamins and minerals that your body needs to thrive. Here’s a good reference list to start with:
Have a side of fruits at your meal
Have a cup of fruits as part of your breakfast or lunch sandwich. If you prefer breakfast on the go, opt for whole fruits that are easy to eat, such as a banana, apple and berries.
Meal Suggestion: 2 scrambled eggs and an apple.
Add fruit as a topping to sweeten your meals
Instead of opting for sugar ladened, pre-flavored varieties or maple syrup, try using fruits to sweeten and add flavor to oatmeal, yogurt, cottage cheese, pancakes and ice cream.
Meal Suggestion: 1 cup of berries over oatmeal or Greek yogurt
Feeling Adventurous? Try these:
Pro tip: Cooking your fruits helps to bring out the sweetness of fruits by caramelizing their natural sugars.
Make a Smoothie
Try this Mango-Mandarin Smoothie
Smoothies are a great way to get a variety of fruits into your diet in a single meal. Not sure what a good combination is? Check out your frozen aisle in your grocery store to get frozen, pre-cut fruit medleys that you can toss into the blender each morning.
Add to salads
Try this Watermelon Salad with Feta and Mint
Fruits add sweetness and texture to salads, making each bite a different experience. We highly recommend these options to try: peaches, strawberries, apples, blueberries, mandarin oranges, grapefruit, mango, grapes, dried cranberries and raisins.
Eaten As Dessert
The sweetness of fruits is a delightful way to end a meal. Eat fresh by itself, or blend some frozen fruits for a refreshing “sorbet” or smoothie. Some popular dessert fruit options are strawberries, figs, nectarines, pineapples, oranges and berries
Transformed into Treats
Make fruits more portable and extend their lifespan by transforming them into baked goods and portable snacks. Try these options out:
Try these Apple Pie Energy Bites
Emergency Options
Here are some options to keep on hand, or in your pantry, bag, office cabinet etc so you’ll have some easy options if you don’t have fresh fruits available.
Frozen Fruits – great for smoothies
Dried fruits – dates, raisins, dried apples, apricots, bananas, mango and pineapple and commonly found options in grocery stores.
Fruit Based energy bars - look for energy bars that are primarily made out of fruits, like dates or apples.
Fruit Leather/Strips
If you’re trying to up your fruit game, aim to eat a variety of fruits and vegetables so your body receives a complete range of important vitamins and minerals. Here are a few fun ways to do so:
Try something new each week
Challenge yourself to eat a variety of fruits and vegetables each day
Play with ways to incorporate fruits into your meals. Instead of just eating fruits, cook with it!
Choose what’s currently in season. Eating seasonally allows you to pay for produce at cheaper prices while at its peak of nutrition value and flavor. Since seasons vary across the world, check your local farmer’s market to see what’s in season.