Incorporate fruit throughout the day for a sweet lift that's good for you.

5 Easy Ways to Eat More Fruit

Summer-ripe fruit is especially delicious — and a nutritional powerhouse. And it’s easy to find a wide variety of fruits in season right now, thanks to farmer’s markets, fruit stands, and well-stocked grocery stores. For the greatest health benefit, aim for different colors and varieties throughout the day. 

Here are a few creative ways to incorporate fruit into your meals.

Breakfast: A slice of sweet watermelon, honeydew, or other melon is a great accompaniment to a whole wheat English muffin. Enjoy chopped peaches or nectarines in plain low-fat yogurt. Top oatmeal or whole grain cereal with blueberries. 

Lunch: Toss your salad with strawberries, orange slices, pomegranate seeds, or grapes. Add sliced apples or pears to a turkey or ham sandwich. And bananas and peanut butter is a classic.

Snacks: On a hot day, freeze grapes, melon balls, or raspberries and eat them like popsicles.

Dinner: Mango or peach salsa makes a delicious topping for fish or chicken. For a side dish, try a brown rice salad with diced apricots, cucumber, and red bell pepper, which are all botanically fruits. 

Dessert: Swap fruit for your usual choices. Or if you can’t go without your nightly dish of ice cream, cut the portion in half and top with berries. And did you know you can grill stone fruit like peaches nectarines, and plums? Grilling concentrates their natural sweetness and makes an elegant dessert. 

How much fruit should you aim for? Two or more servings a day. And it’s easier than you think. A serving of fruit equals one cup of diced melon, about 8 strawberries, 32 grapes, 1 peach, or 2 plums. 

Melanie Haiken writes about health, wellness and fitness for national magazines and websites. She specializes in discovering and reporting the latest research on diet, nutrition, fitness, weight loss and other health-related topics. Her award-winning stories have appeared in Fitness, Shape, Health, Forbes, and other respected magazines. She also contributes health stories to numerous Kaiser Permanente newsletters and other publications.