Aim for at least two servings of fruits every day. These fibrous carbohydrates keep you full for fewer calories. They help you shed pounds and feel better overall. Best of all, they satisfy a craving for sweets and come in handy containers that are good to take on the go. A healthy dose of fruits in your diet can lower your blood pressure, lower your risk of eye and digestive problems, have a mellowing effect on blood sugar that can help keep appetite in check and reduce your risks for heart disease, stroke and some cancers, according to the Harvard School of Public Health.
Here are four ways to get more fruits in your diet.
1. Fresh fruits are nature’s original fast food. Stick a banana, apple or pear in your bag for a quick snack.
2. Salads are a great way to get a variety of fruits and veggies. Choose a salad with low-fat dressing and limit high-calorie toppings like croutons. Look for salads with mandarin oranges or cranberries for a quick serving of fruits.
3. Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter and then add your favorite fruits, either fresh or dried.
4. Blend a fruit smoothie or drink to take with you on your commute.
Strawberry Yogurt Shake
Shakes are easy to prepare and will easily travel with you in a cup. Make one on your way out the door to drink on the way to work.
1/2 cup unsweetened pineapple juice
3/4 cup plain low-fat yogurt
1-1/2 cups frozen unsweetened
strawberries
1 tsp granulated sugar (optional)
1. Add ingredients in the order listed to a blender container.
2. Puree at medium speed until thick and smooth.
3. Pour into glass and enjoy. (Makes 2 servings)
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