Fruit contains natural sugars like fructose, but it also delivers antioxidants, vitamins, and fiber that protect your heart and fuel performance. The Academy of Nutrition and Dietetics recommends 1–2 cups daily for most people and up to 3–4 cups for highly active individuals. Here are 9 easy ways to hit that goal.

  1. Keep fruit visible — place a bowl on the kitchen table so it's the first thing you reach for
  2. Eat fruit during your commute to manage hunger before a shift
  3. Wash and bag fruit immediately after grocery shopping so it's grab-and-go ready
  4. Freeze ripening bananas, berries, or mango for smoothies
  5. Carry applesauce pouches or pureed fruit packets for quick fuel between calls
  6. Add dried cranberries or raisins to salads for a touch of sweetness
  7. Layer fruit with granola and yogurt for a quick parfait at the station
  8. Dice tropical fruits like mango or pineapple into salsas to top chicken or fish
  9. Make infused water using fruit scraps like citrus peels or berries

Quick Fruit Ideas

Dip sliced fruit in dark chocolate, freeze pureed banana for a frozen treat, make apple "nachos" with peanut butter and granola, toss watermelon with feta and mint, add canned pineapple to stir-fries, or grill peaches and nectarines for a warm dessert.