Fruits are available in a wide variety and can be added to just about any dish!
Fruit is a nutritious food that contains carbohydrates. Some of us find we are more sensitive to certain fruits than others. Here are some tips to help you enjoy fruit while keeping your meal score above 8.
Adjust the Portion Size
If you find a certain fruit does not score well for you, try it in smaller portions. Often just reducing the portion by a small amount can make big changes.
Check for Added Sugars in Canned and Frozen Fruit
Canned and frozen fruit can be great sale items that last a long time. But be sure the check the label. Look for options that say, “packed in its own juices,” “unsweetened,” or “no sugar added.” If it is packed in light or heavy syrup, then it has added sugar, which may decrease your score.
Choose Whole Fruit Over Fruit Juices
Whole pieces of fruit are more filling and contain fiber. Whereas fruit juice is a liquid with more concentrated sugar. Because of this, juice moves through the digestive system and raises blood sugar very fast.
Pair with a Protein or Fat to Boost the Score
- Fruit often works well with cheese and nuts. Try combinations like cheese with pears or apples and walnuts.
- Try a Greek yogurt parfait. A cup of Greek yogurt topped with raspberries, coconut, and almonds can make a great sweet snack.
- Berries and cream are tasty snacks or desserts. Mix raspberries, blueberries, and blackberries. Then top with whipped cream. Simple and delicious.
- Make a homemade trail mix with fruit. Mix raisins, dried pineapple, or dried mangoes with popcorn, unsweetened coconut, and almonds for an easy tropical trail mix.
- Try sweet and savory combinations. Apples pair well with pork. Grilled pineapple or watermelon can make a great addition to any BBQ. Peach mango salsa can bring a fruity kick to your tacos.
- Sprinkle dried cranberries on your next salad for an extra twist of flavor.