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TL;DR: We get a little all-or-nothing on fruit. It's either "too many carbs!!" or "can I just eat fruit for my meals?" below is a non-exhaustive list of how and why to enjoy more fruit all year round!
Let's start off this blog with a giggle.
I know you might feel like your track record isn't so great, but I have full faith in you: let's eat all the fruit and veggies in our fridge this season. Not a grape forgotten. Not a spinach leaf slimed. No lime left behind.
And for those of you with fruit-obsessed toddlers at home, this is just a reminder to save some fruit for yourselves.
While veggies seem to pass the test, fruit persists as a diet culture problem child. "Fruit has a lot of sugar and carbs" might be in my top 5 of Most Annoying Nutrition Takes of all time.
Yes, okay: fruit has carbs. And also, fruit is mostly water. It's packed with antioxidants, and regular fruit intake can bolster our fiber intake. The amount of carbs in fruit will vary, but generally speaking, we really can't compare fruit to grains, breads, or pastas.
Fruit provides some of the most nutrient-dense carbs you can get, and in the summer heat, it's easy and delicious to eat! Win, win.
We don't have to overcomplicate something so nutritionally wonderful. Organic or conventional fruit is a personal and financial choice; my professional opinion is to make it easy to eat fruit to support your nutrition and hydration.
Which of these tips can you try this week?
🍊 The Fruit Side
It is what it sounds like: have a side of fruit!
Add a side of fruit to any meal, any time. Pre-slice or wash ahead of time for a seamless, 5-second incorporation to your next meal. Store it in your fridge where you can see it!
🥗 The Fruit Salad
Prep a bowl of fruit salad for the week to have a delightful snack or side dish on hand
This is a fun option for folks that like getting a little bit of everything instead of one fruit at time!
🍒 The Fruit + Friend Pairing
Give your fruit a friend for added satiety and nutrition
Think of pairings with nuts, seeds, cheese, chocolate, yogurt, cottage cheese, jerky, dips, or a sweet treat like pudding or ice cream
🍍 The Flavor Burst Fruit
Sneak some fruit into a savory dish for a flavorful burst of fruit flavor
I'm thinking: pineapple tidbits in chicken salad, grapes in tuna salad, mango in a poke bowl, jackfruit tacos, smashed blackberry grilled cheese, and grilled pear or peach salad
🍑 The Fruit Toast
Air Fried sourdough, ricotta, peach slices, and honey. Need I say more?
Yes, I will say more. This one is a mind F for our carb fears. Challenge that thought with a slice of your favorite toast, a spread [cream cheese, ricotta, cottage cheese, yogurt, etc.], and sliced fruit.
🍌 The Fruit Fuel Kit
Why not incorporate fruit into your pre-workout or post-workout fueling routine?
Fresh and dried fruit can be fantastic sources of quick carbs; be mindful of fiber, especially pre-workout!
Ideas: bananas, dates, or orange slices as pre-workout fuel; watermelon, cherries, grapes, or apples with your post-workout snack or meal.
🍋 The Beverage Goblin Fruit
Aren't you already drinking 3 beverages at any given time? Great! Now we'll do some habit stacking.
Add fresh or frozen berries, citrus slices, and/or tropical fruit to any still or sparkling water for extra flavor and nutrition!
Smoothies count toward your beverage goblin ventures. Don't be afraid to add a mix of fruits!
The point is this: you need to make it easy, and you need to keep it flexible. If we spend too much time worrying if grapes have too many carbs, we miss a chance to throw them in our chicken salad. If we get sucked into the botanical definition of what counts as a fruit, you might forget that a BLT is a perfect sandwich.
I hope one of those approaches serves you well this week! Which one will you try? Reply + let me know!
If you can't stand fruit, well, thanks for reading this far. And if you're hungry for fruit, I think my job is done here.
Strawberry cheers forever 🍓🥂
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