#2 MGM: Increasing your Fruit Intake

Mighty Monday Goal #1 Recap

Well, MGM #1 is in the books. How did everyone do?! Personally, I know I could have done better as there was a day during the week I didn’t have one single serving of vegetable! So I get it when someone says “I went the whole day and didn’t even realize it.” Which goes to show how little we think about our nutrition sometimes and how important it is to reverse that.

This week I want you to do your best (we are only human) to still work on adding more vegetables into your diet, as well as, incorporate this week’s Mighty Goal Monday.

Increasing your fruit intake

This week’s Mighty Goal Monday is: Increase your fruit intake.

According to the 2015-2020 Dietary Guidelines, 80% of the U.S. population is consuming less than the recommended amounts of fruit. This is a HUGE percentage, but I definitely can see this in both myself and my clients eating habits.

The Dietary Guidelines recommend the following daily fruit consumption.

  • Women ages 14 & Up should consume 1.5-2 cups a day
  • Men ages 14 & up should consume 2-2.5 cups a day

This week, I challenge you to increase your fruit intake by 1 cup/serving per day.

Again, for some you this might be pretty easy to do, or you might already be getting the recommended amount everyday. Others (like myself) may struggle to reach the recommended amount each day which makes it important to put forth the effort to try our best.

How much is a serving?

Since it can be hard to determine how much is really a cup of fruit, here are some common fruit serving sizes.

Apple – 1 small apple (2.25” diameter) or ½ large apple (3.25” diameter)
Banana – 1 large banana (8” to 9” long)
Grapes – 32 grapes
Grapefruit – 1 medium grapefruit (4” diameter)
Orange – 1 large (3 1/16” diameter)
Peaches – 1 large peach (2.75” diameter)
Pear – 1 medium pear (2.5 per pound)
Plum – 3 medium or 2 large plums
Strawberries – about 8 large strawberries
Dried Fruit – ½ cup

Health Benefits of Fruits

There are so many great benefits to incorporating fruits into your diet. Not only can they help curb your sweet tooth with their natural sugars but they are packed with vitamins, minerals, and fiber. Common nutrients found within fruits are Vitamin C, potassium, and  folic acid. By increasing your intake in fruits you also are lowering your risk for cardiovascular disease, stroke, and type-2 diabetes. All the more reason to enjoy fruits in your diet!

How to increase your fruit intake

Shop Smart

When it comes to purchasing fruits, look to see what fruits are in season or on sale at your local grocery store. Pears, cranberries, and pomegranates are all fruits that are in-season now. (Try putting pomegranate seeds on your avocado toast for extra flavor, it’s delicious!) Also, shop your local Farmer’s Market. Fall is a great time for a Farmer’s Market and the fruit is usually ready to eat right at that moment.

Buy pre-cut fruits

Constantly on the go? Look for pre-cut fruits in your grocery stores. Not only will this save tons of time but you can grab and go on your way out of the door! Fruit platters are a great way to get a variety of pre-cut fruits.

Creating dishes with fruits in them

You don’t have to eat fruit by itself. Make a fruit salad with all the fruits you enjoy. Mix fruit into your yogurt, oatmeal, or cottage cheese. Make a dessert packed with fruits!

Here are some of my favorite fruit recipes.

Homemade Applesauce – Since fall is a great time to go apple picking, I always make homemade applesauce. This is a great recipe from Healthy Ideas Place for homemade applesauce.

Blueberry Avocado Muffins – Gimme Some Oven

DIY Fruit Pizza – Mitzi Dulan, RD

Get creative when it comes to ways to increase your fruit intake!

Start the Week of Strong!

Social Media Mighty Goal MondayStart tomorrow morning off with a serving of fruit at breakfast and continue to increase your fruit intake by 1 cup each day. It might be challenging for some and easier for others but that is part of the journey. No matter where you are on your journey to living a healthier lifestyle, you can continue to make small improvements that lead to greater accomplishments.

Remember, it can be a lot easier to reach your goals when you have a support team behind you. So don’t forget to share your progress and challenges with the Mighty Goal Monday team!

I’ll make sure to repost every #mightygoalmonday or #mgm I see!

Together we can accomplish small but Mighty weekly nutrition goals.