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Ideally, we should all eat 2 to 3 fruits a day to get all the vitamins and nutrition necessary to nourish our body. Most women and men, however, barely consume 1 fruit a day, not to say 1 fruit a week. Unfortunately, candies, cakes, cookies, ice-cream and junky food are often favored over fruit based dessert. This is a shame as these trends will only further obesity and malnutrition in the US. So if you want to get in control of your own health and be in a perfect body shape, stop the over sweet processed food and splurge yourself in delicious fruit based desserts. Fruits do not have to be boring and taste less. Below are some tips that will make you enjoy eating fruits everyday:
- Add fresh or dried fruits to breakfast cereals or oatmeal
- Prepare fruits in different ways (cook in oven, microwave, broil, grill, etc…)
- Dress your fruits in nice dishes, pay attention to the presentation.
- Pre-cut the fruits and dispose them in a plastic bag for a snack. Best fruits to snack on: apples, grapes (in moderation as it can be high in sugar), oranges, berries, etc…
- Add flavorful ingredients in very small quantity to spice up your fruit based dessert. You can use decadent food such as chocolate or honey to spice up your dessert. The key is to keep these ingredients in moderation.
- Experiment with fruits, use a lot of variety. Eat fruits according to the seasons.
- Replace the fat (such as oil) in baked goods with thick fruit purees, such as applesauce, mashed bananas or prunes.
- Sauté with fruit juice or vegetable stock instead of oil.
- Add grated raw apple to lean ground beef or turkey when making meatloaf or meatballs.
- Freeze fresh grapes or watermelon pieces and enjoy them iced.
- Always keep a package of dried fruit with you (in your bag, pocket, wallet, etc…)
- Bring two to three pieces of fruit with you to work every day for lunch and a snack.
- Enjoy fruit as a snack by keeping a variety ready to eat in the refrigerator or in a display bowl at all times.
- Eat a fruit at each meal.
A healthy diet doesn't have to be monotonous. Be adventurous! Try some new and unfamiliar tropical fruits for a change. You may be surprised to find that you like them, and they'll be good for your health.
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