A key to getting family members to eat more fruit is to have it available and ready to eat. Ripe fruits should be stored in the refrigerator. It is best not to wash most fruits until just before eating, but you can wash enough for a day or so if you dry it thoroughly. That way, it is ready to eat when family members see it. You can also keep enough fruit for a snack cut up and ready to eat in an airtight, see-through container. Place it in the front of the refrigerator so it is the first thing family members see when they open the door.
Serving fruit at each meal and for snacks will help ensure that family members eat more fruit. Here are some ideas for each meal:
For breakfast:
• Add banana slices or fresh berries to cereal.
• Stir diced fruit or berries into yogurt.
• Spread peanut butter on whole-wheat toast and top with sliced bananas or apples.
For lunch:
• Add mandarin oranges, berries, or apple or pear slices to your salad.
• Make a fruit roll-up with tortillas, peanut butter or fat-free cream cheese, and your favorite fruits—fresh or dried.
• Eat a piece of fresh fruit for dessert.
For dinner:
• Add dried fruit to rice dishes.
• Sauté apples or pears and sprinkle with cinnamon for a side dish.
• Grill tropical fruit such as papaya and mango, and serve with grilled fish or chicken.
For snacks:
• Blend a fruit smoothie with fat-free yogurt and fruit.
• Make an all-fruit kabob with your kids’ favorite fruits; pineapple, banana, papaya, and pear chunks work well.
• Have your kids help you make a large batch of trail mix at home using seeds, nuts, and dried fruit.
