An Alphabetical List of Fruits to Aid in Meal and Snack Planning

Apples

Apples contain 4 g of dietary fiber, accounting for nearly 20 percent of your daily recommended fiber intake. This fruit also contains vitamin A, calcium and vitamin C. Apple slices make an ideal snack since they are easy to prepare and transport to work or school. Pair your apple slices with peanut butter for a high-protein snack that will give you the energy you need to get through the day.

Avocados

Avocados have a fleshy fruit that contains healthy fats necessary for life. One avocado has 3 g of monounsaturated fat and just 0.5 g of saturated fat. This fruit also contains vitamins C, E, B5 and B6; minerals phosphorus, copper, magnesium and zinc; and 1 g of dietary fiber. If you prefer not to eat whole avocados, dice up this fruit and add it to fruit salad, salsa and other healthy dips.

Bananas

Bananas have a very soft, sweet fruit that has many uses. Add a sliced banana to your morning cereal, eat a whole banana as a snack, or make a healthy dessert with sliced bananas, blueberries, strawberries and a small dollop of non-fat whipped topping. Known as an excellent source of potassium, bananas also contain several other nutrients. With 2.83 g of dietary fiber, bananas help you stay full for longer periods of time. Bananas also contain over 17 percent of the daily recommended value for vitamin C, which plays a role in preventing infection and blocking the effects of free radicals on the human body. Other nutrients found in bananas include manganese and vitamin B6.

Bluberries

Blueberries have a flavor that ranges from tart to very sweet. These tiny berries contain powerful antioxidants that protect the body from cell damage. They also contain 31.4 percent of the recommended daily value of vitamin C, 20 percent of the recommended daily value of manganese and 3.92 g of dietary fiber. Blueberries are very versatile when it comes to healthy eating. Add a handful of blueberries to your cereal, mix them with sliced strawberries for a sweet snack or drop a few berries into a cup of non-fat yogurt to reap the benefits of this fruit.

Cherries

Sweet cherries provide much more than flavor. They contain important nutrients that help the body function normally. One cup of raw sweet cherries contains just 87 calories. This fruit also contains 3 g of fiber, 1 g of protein, vitamin A, vitamin C, iron and calcium. Select raw cherries that do not have any visible damage to get the best flavor. Add this fruit to cereal or mixed fruit dishes to enjoy their sweet flavor and nutrition benefits.

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Cranberries

Cranberries have several properties that make them an ideal part of any healthy diet. This fruit seems to help ease the symptoms of urinary tract infections. While scientists have not confirmed the reason for this benefit, some researchers believe cranberries change the acidity of the bladder, making it difficult for bacteria to thrive and cling to the bladder walls. Cranberries contain nearly 2 g of dietary fiber and are a good source of manganese, vitamin C and vitamin K. Cranberries make a good addition to your breakfast meal because of their distinctive taste. You can also bake with cranberries to replace some ingredients with higher fat, cholesterol and calorie contents.

Grapefruits

Grapefruits have a very distinctive tangy taste. You should select ripe grapefruits for the best flavor and quality. With 78.1 percent of your daily recommended intake of vitamin C, grapefruits also have many nutrition benefits. This bitter fruit contains vitamin A, vitamin B5, folate, potassium and dietary fiber, making it a great addition to any meal or snack. Eat half of a grapefruit at breakfast or make grapefruit juice for a healthier alternative to soda and other sugary drinks.

Grapes

White, green and red grapes add sweetness to snacks and desserts and also provide a good source of some nutrients. One serving of red or green grapes contains 1 g of protein, 1 g of fiber and 27 percent of the daily value for vitamin C. This fruit also contains iron, vitamin A and calcium. Frozen grapes make an excellent summer snack because of their flavor. You can also add grapes to fruit salads and some desserts.

Kiwis

Kiwifruit has a skin color ranging from green to brown and a surface that feels hairy. This fruit offers an excellent source of fiber, with 5 g of fiber in just one serving. Kiwi also contains 2 g of protein, which helps you maintain your energy levels and reduce hunger in between meals. One of the main benefits of kiwi consumption is this fruit’s high vitamin C content. One serving of kiwi contains a whopping 273 percent of the recommended daily intake for this vitamin. Other nutrients found in kiwi include iron, calcium and vitamin A.

Lemons

Known for their sour taste, lemons have several nutrients that make them a good addition to your diet. Lemon also makes a good flavoring agent for water, adding sweetness without adding too many calories or grams of sugar. One raw lemon without the peel contains just 29 calories and 0.3 g of fat. The vitamins found in lemons include vitamin C, vitamin A and folate. Lemons also contain the minerals calcium, phosphorus, magnesium, sodium and potassium.

Limes

Limes add a refreshing taste to beverages, snacks and meals. One serving of this fruit contains just 30 calories and 0.3 g of fat. Limes also contain 2.8 g of dietary fiber, calcium, phosphorus, potassium, vitamin C, vitamin A and folate. Add a wedge of lime to your water or a diet lemon-lime beverage for extra flavor. Lime also adds flavor to chicken dishes prepared for lunch or dinner.

Nectarines

Nectarines have a sweet taste and pack several nutrients into a small serving size. Just one small nectarine contains 10 percent of the recommended daily value for dietary fiber and 13 percent of the recommended daily value for vitamin C. Nectarines also provide a good source of vitamin A, vitamin K, vitamin E, niacin, copper, magnesium and vitamin B5. Eat a medium nectarine for a snack or add nectarine slices to your breakfast to enjoy the benefits of this fruit.

Oranges

Packed with vitamin C that helps the immune system function properly, oranges are high in nutrition and low on fat and calories. One orange has just 50 calories and .21 g of fat. This fruit contains 169 mg of potassium and 75 percent of the daily recommended value for vitamin C. Oranges also contain calcium, folate, iron, thiamin, vitamin B6, zinc and vitamin B5.

Pears

Juicy pears offer a sweet taste and plenty of nutrients. Packed with 6 g of fiber, pears can help you avoid snacking by keeping you full for longer periods of time. Pears also have 1 g of protein to help your body produce energy when you need it most. Other nutrients in pears include calcium, iron, vitamin A and vitamin C.

Pomegranates

Pomegranate is getting a lot of attention because of its nutrition content and delicious flavor. One raw pomegranate contains nearly 50 percent of the recommended daily intake for dietary fiber. It also contains 5 g of protein, which helps you stay full and energized throughout the day. Other nutrients found in pomegranates include iron, calcium and vitamin C. Pomegranates also contain 3 g of unsaturated fat.

Strawberry

Sweet and juicy strawberries are a summer favorite. Whether you slice them up and add them to your cereal or make a dessert of whole strawberries and non-fat whipped topping, these fruits add several nutrients to your diet. Strawberries contain over 136 percent of the recommended daily value for vitamin C, making them an ideal fruit for boosting immune function. They also contain 3.31 g of dietary fiber, which helps the digestive system maintain normal function. Vitamins found in strawberries include folate, vitamin B5, vitamin B6, vitamin B2 and vitamin K. The mineral content of strawberries includes magnesium, potassium, manganese and copper.

References

NutritionData: Apples, Raw, with Skin

California Avocado Commission: California Avocado Nutritional Benefits

The World’s Healthiest Foods: Bananas

The World’s Healthiest Foods: Blueberries

NutritionData: Cherries, Sweet, Raw

The World’s Healthiest Foods: Cranberries

The World’s Healthiest Foods: Grapefruit

NutritionData: Grapes, Red or Green, Raw

NutritionData: Kiwi Fruit, Fresh, Raw

The Fruit Pages: Lemon, Raw, Without Peel

The Fruit Pages: Limes, Raw

The Daily Plate: Nectarine

The Daily Plate: Orange

NutritionData: Pears, Raw

NutritionData: Pomegranates, Raw

The World’s Healthiest Foods: Strawberries