- How to include more fresh fruit in your diet
How to include more fresh fruit in your diet
Fresh fruit is a living, wholesome food.
It’s juicy, naturally sweet, and vibrant with flavors and vitamins.
I’ve spent the past two years working with this versatile, unprocessed ingredient in preparation for my newly-released recipe book:
Fresh Fruit Anyone? Easy Homemade Fruit Treats from Scratch
Through many fruity endeavors I have come to the conclusion that the best way to introduce fresh fruit into our diet is through fruit-based snacks, treats, and desserts. In other words, through positive, fun, delectable exposure.
I couldn’t think of a better example for this principle than the layered fruit pudding or the smoothie bowl you see in the pictures below. The proof is literally in the pudding.
And why not add some pazazz to a glass of water by throwing a few chunks of fruit in it?
All we really need is a few creative ideas.
I can totally visualize fruit kabobs on a birthday party, served alongside a juice made out of a freshly-squeezed orange. (And by that I mean that you actually squeeze the orange yourself, and not that you buy a ready-made orange juice in the store.)
I also know that a dessert of homemade fruit jello with fresh berries is a total winner.
My point is that turning fruit into awesome treats is doable, and the result is exquisite and refreshing.
The recipes for all the treats mentioned in our post today are in my book Fresh Fruit Anyone? Easy Homemade Fruit Treats from Scratch.
And after this shameless self-promotion on my part, let’s look at a few crucial tips to keep in mind for the successful integration of fresh fruit into our diet:
1. Quality is everything. Choose fruit that is ripe and appealing, especially if the fruit is served whole or in big chunks, such as on a fruit platter or as fruit kabobs.
When the fruit is ripe, it’s at its peak sweetness (and maturity), and has absorbed all the nutrients it needed from the soil.
If possible, opt for truly organic and local ingredients. It is often the case that local, in-season produce is better in quality than produce shipped from afar and out of season.
2. Presentation matters. Since we eat with our eyes first, see-through serving bowls are a good idea.
3. Thinking about budget? Aim for produce that’s local and in-season if possible, and check what’s on offer. That said, this is really about priorities. Cutting down on unhealthy products and unnecessary stuff would free up some budget.
4. Novelty and variety are part of the attraction. Do not repeat a winning recipe over and over too often, or the magic will wither.
5. Introducing more fruit into a child’s diet:
The concept of positive exposure is crucial at all ages and especially with children. Taking the children with you to the grocery store/farmers’ market/pick-your-own farm and letting them choose the fruit of their liking, as well as making the recipe together (if doable), are precious experiences infused with good vibes and togetherness, where the children connect first-hand with their food by touching it. Thus, the fruity treat is associated with fun and becomes their own creation, and they’re more likely to enjoy it.
- Teaching by example is key. If you eat fruit, it is very likely the children would too.
- Fruit instead of candy on a birthday party? Yes, it’s feasible! Let’s talk about accessibility and availability. Serve fruit before any candy, preferably after a few other activities (so the participants are already a little peckish). Make sure the fruit is the only snack on the table and that it’s ripe and appealing. Think fruit platters or fruit faces.
- Do the work yourself. There’s a fair chance a readily-available fruit treat would be far more inviting than expecting someone to get a fruit from the fridge, wash it, wipe it, core it, cut it up, and place it in a bowl. Save them the trouble, make it yourself and serve it to them. Their only ‘work’ will be to enjoy it.
I hope you find this useful and that it inspires you to explore the endless possibilities fresh fruit can offer.
Have a great weekend!
Wise Choice Market
Comment on sugar in fruit:
Fresh fruit is a wholesome food containing beneficial nutrients, vitamins, enzymes, fiber and water, as well as NATURAL sugar, which is friendlier towards our body -if I may use my own phrasing- and is not as concentrated as refined sugar found in so many processed products. Of course, the quantity you consume matters, and also which other foods you eat. That said, if you’re seriously sensitive to sugar, you might need to watch your fruit intake too. ‘All in moderation’ is a good general guideline, I find.
The material in this article represents its author’s opinion, and is not a medical, nutritional, or professional advice.