1. Nutritious and Delicious
Cooking With Fruit
Nutritious and Delicious

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

3. What Fruits Do You Like?
Blueberries Pears Strawberries Apples Watermelon Plums Grapes Grapefruit Bananas Cherries Peaches Lemons Rhubarb Apricots Oranges Limes Cantaloupe Kiwi

4. What Flavors Do You Like?
Honey Nutmeg Cinnamon Chocolate Allspice Lemon Vanilla Mint Ginger

5. Know Your Taste Buds Which flavors do you crave?
Think quality, not quantity
Cook and eat mindfully
Try new spices and flavorings
fresh ginger apple cider
lemon mint
cloves

6. 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!
pumpkin pie
sweet potato pie
zucchini muffins
carrot cake

7. 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

8. 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.

9. 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.

10. 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.

11. Janet Tietyen Mullins, Ph.D., R.D., L.D.
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 Mullins, Ph.D., R.D., L.D.
Extension Specialist for Food and Nutrition, Professor
Department of Dietetics and Human Nutrition
School of Human Environmental Sciences
May 2008, October 2016
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