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Healthy Eating

The Importance Of Fruit In Your Diet

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What is better than starting your day off with a refreshing fruit smoothie or whole piece of fruit? Not only is fruit a delicious treat to snack on throughout the day, but it also provides the body with multiple nutrients such as fiber, antioxidants, and vitamin C. Though fruit is important, many people neglect this food group in their diet. According to the CDC, only 1 in 10 adults consume the proper amount of fruits and vegetables recommended for a healthy diet. With such shocking statistics, it is more imperative than ever to emphasize the importance of fruit in your diet.

The Benefits Of Fruit

sliced oranger

Fruit is vital for your body to function properly and plays a role in maintaining your immune system, improving your digestive tract, and fighting inflammation in the body. Fruit specifically contains flavonoids- a compound found in plants that holds antioxidants. These antioxidants such as vitamins A, vitamins C, and vitamin E fight free radicals and oxidative stress (what causes inflammation) in the body. When an individual has higher levels of oxidative stress, they are more likely to experience negative health outcomes such as cardiovascular disease, diabetes, cell damage, and certain types of cancer. Consuming more fruit allows for an increase of antioxidants in the body, neutralizes unstable free radicals, and allows your cells to function properly. Make sure to set your body up for success this year and know the importance of fruit in your diet. According to the CDC,  it is “recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern.” In simpler terms, you should consume 5 servings of fruit daily with one serving being a piece of fruit roughly the size of a tennis ball. Ideally, your plate during every meal should be filled with 50% fruits and vegetables every meal!

Do you want to learn more about how the addition of fruits and vegetables to your diet will affect your overall mental wellness? Click here to educate yourself on the correlation between a healthy mindset and proper diet!

Now that you know the importance of fruit in your diet, what steps can you take to increase your fruit intake? Here are some tips and tricks on how to sneak more fruits into your meals throughout the day.

Different Ways You Can Increase Your Fruit Intake Throughout The Day

  • Replace Breakfast or Lunch with a Fresh Smoothie
pink smoothie

Smoothies are an easy way to increase fruit consumption! Instead of having a fatty breakfast or lunch, place a cup or two of frozen fruit into a blender along with 1 ½ cups of low fat milk, 1 teaspoon of vanilla extract, and any greens of your choice (my favorite is spinach). Remember, it is important to use a blender when making the smoothie because it retains the fiber: a nutrient that controls blood pressure, aids in digestion, and helps flush cholesterol in the body!

Want another fruit-based recipe? Click here to learn how to create a delicious fruit bowl. 

  • Have All of your Desserts be Fruit-Based 

YOGURT PARFAIT

Dessert does not always have to be unhealthy. You can still have a sweet treat at the end of the day while still improving your health! Create fruit-based desserts to fulfil that sweet tooth at the end of a long day. I recommend a parfait with different layers of Greek yogurt and fruit of your choice! 

  • Switch Chips and other Unhealthy Side Items with Fruit 

Though it is fine to treat yourself with a small side of chips on occasion, this snack does not provide your body with the proper nutrients needed to combat oxidative stress. Have fruit such as strawberries or an apple instead. Your body will appreciate the extra vitamin C when fighting inflammation.  

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Sweet Life Wellness Podcast Series

Be sure to check out our Sweet Life Wellness Podcast Series! In this podcast, we will discuss how to break out of your old habits and form new healthy habits while still being able to enjoy cookies from time to time. Could you imagine a life not controlled by food or other cravings? It would be much easier to enjoy the moment you are in. Let’s make a fresh start together this week!

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Source: 

https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html#:~:text=Only%201%20in%2010%20Adults,Vegetables%20%7C%20CDC%20Online%20Newsroom%20%7C%20CDC

To your Joy and Health,

Kay Loughrey, MPH, RDN, LDN

This blog post was written by Bailee Richman, Dietetics Student from the University of Maryland