Nutritious and Delicious

Cooking With Fruit

Fruit for Good Health

The 2005 Dietary Guidelines for Americans recommend eating at least 2 cups of fruit each day.

What Fruits Do You Like?Blueberries PearsStrawberries ApplesWatermelon PlumsGrapes

GrapefruitBananas

CherriesPeaches

LemonsRhubarb

ApricotsOranges

LimesCantaloupe Kiwi

What Flavors Do You Like?

Honey

Nutmeg

Cinnamon

Chocolate

Allspice

Lemon

Vanilla

Mint

Ginger

Know Your Taste Buds

• Which flavors do you crave?• Think quality, not quantity• Cook and eat mindfully• Try new spices and flavorings

fresh gingerapple cider

lemon mint

cloves

Satisfy Your Sweet Tooth

• Fruit based desserts with reduced amounts of sugar or honey

• Try fresh fruit for a snack or dessert

• Eat smaller servings of ice cream topped with fresh fruit

• If you have a sweet, move your feet, so your zippers will continue to meet!

Survey While You Shop

New ideas are in the grocery aisles

– seasonal produce– featured fruits– frozen convenience foods– canned convenience

foods– special jams and jellies– new fruit juice

combinations

Find New Fruits

Try new fruits, like the pomegranate shown here. You can buy just one piece to try and see if you like it. Share your new find with others.

Keep the Creative Juices Flowing

• A fresh way to enjoy fruit is to prepare it on the grill.

• Fruits can also be prepared in the microwave.

• Frozen fruit works well in smoothies.• Purchase frozen and canned

fruits on sale to have on hand as a healthy ingredient.

• A lovely bowl or basket on a countertop makes fruit readily available.

• Yogurt, ice cream, and cereal go well with fresh, bite-sized pieces of fruit.

• Dig out your old fondue pot or find a new one. Strawberries, pineapple chunks, and banana slices are good choices to dip in chocolate or vanilla sauce.

Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms.

Stock images by 123rf.com

Janet Tietyen, Ph.D., R.D., L.D.Extension Specialist for Food and NutritionAssociate ProfessorDepartment of Nutrition and Food ScienceSchool of Human Environmental Sciences

May 2008

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