In general
Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
Refrigerate cut-up fruit to store for later use.
Buy fresh fruits in season when they may be less expensive and at their peak flavour.
For the best nutritional value
Make most of your choices — whole or cut-up fruit rather than juice, for the benefits dietary fibre provides.
Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
At meals
At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100 per cent orange or grapefruit juice.
At dinner, add crushed pineapple to coleslaw, or include mandarin oranges or grapes in a tossed salad.
Try meat dishes that incorporate fruit, such as chicken with apricots or mango chutney.
As snacks
Cut-up fruit makes a great snack. Either cut them yourself, or buy pre-cut packages of fruit pieces like pineapples or melons. Or, try whole fresh berries or grapes.
Dried fruits also make a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits.
Fruit tips for children
Set a good example for children by eating fruit everyday with meals or as snacks.
Offer children a choice of fruits for lunch.
Depending on their age, children can help shop for, clean, peel, or cut up fruits.
While shopping, allow children to pick out a new fruit to try later at home.
Decorate plates or serving dishes with fruit slices.
Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
Offer raisins or other dried fruits instead of candy.
