Fruit: The Good-for-You Fast Food

Studies show that a diet high in fruits and vegetables may reduce the risk for certain diseases, including heart disease, stroke and some types of cancer. Fruits and vegetables also are low in calories and fat, so they can help you maintain a healthy weight.

Government experts recommend eating 2 cups of fruit and 2 ½ cups of vegetables daily for people who consume 2,000 calories per day. Depending upon your diet, you may need more or fewer fruits and veggies.

But what makes a serving? For fruit, it is ¼ cup dried fruit, ½ cup cut-up fruit, ¾ cup fruit juice or one medium fruit.

Start by adding more ready-to-eat fruit to your diet. Here are some tips to help you get started:

• When you shop, stock up on a variety of fresh fruits. For convenience and variety, try pre-cut fruits, such as melons and pineapples, and colorful fruits, such as blueberries and strawberries.
• Start the day with 100 percent fruit juice and add berries to your cereal.
• Keep quick, between-meal snacks, such as apples, bananas or packages of dried fruit, in a bowl on the kitchen counter or on your desk.
• Make a fruit salad to enjoy at lunch or dinner time, and serve yourself extra helpings.
• Get in the habit of substituting a serving of fresh fruit for a sweet dessert treat.