A Nutritionist Reveals the Easiest Trick to Get Yourself to Eat More Fruit Every Day (2024)

Pop quiz: How much fruit are you supposed to eat a day? If you thought, "hmm, probably a cup or two," you are correct! Adults should aim to enjoy between 1.5 and 2 cups of fruit daily, according to the CDC's most recent dietary guidelines for Americans. That's really not all that much, so we know you can do it!

But if you do happen to be someone who isn't in love with fruit, maybe this tidbit will encourage you: Fruits and vegetables are some of the most healthful foods we can fill up on every day, because they're packed with an array of vitamins, minerals and antioxidants that help keep our body running smoothly from head to toe.

"Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health, weight maintenance, and healthy weight loss if you're seeking it," says Jaclyn London, R.D., a nutrition consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked).

Produce picks like fruit play a major role in good mental health, a strong heart and maintaining a healthy weight. Research shows shows that eating a minimum of four to five servings per day can help boost your mood, and may also reduce your risk for heart disease, obesity and type 2 diabetes. Fruit can also lower your overall mortality risk, according to a recent meta-analysis. Fruit also supports good digestion (thanks to all that fiber), strong immunity, proper hydration (fruit has a high water content plus fluid-regulating electrolytes) and high energy levels.

One easy way to hike your fruit (and veggie!) count is to literally eat the rainbow each day. "You can characterize fruit by pigment —green, yellow, orange, red, purple," says London. "Having a type of fruit that fits each color scheme is a fun and simple way to ensure you're eating a variety. You really can't go wrong with the type of fruit, the key is that more is better — so even if you're already a fruit lover, see what unfamiliar additions you can find!"

See how many of these nutrionist-recommended healthy fruits are already in your repertoire, and get ideas for new ones to try.

This tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play a role in immunity, skin health and heart health. It also has a lot of fiber, especially if you eat the seeds, which some people may find a bit bitter, but they're totally edible.

Also, don't ignore the apple's tree fruit relative, the pear. Besides vitamin C and fiber (more than 20% of your daily value), a single juicy pear will also help keep you hydrated, says London. Pears are another fruit that holds up well to grilling or savory pairings, so think beyond breakfast and dessert.

Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. The nutritionists we spoke to recommend making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that kabob adds an extra layer of fun! Diced mango is wonderful in salsa, a salad, or freeze chunks to throw into smoothie recipes.

Bananas are an easy grab-and-go snack that are a source of prebiotic fiber, which is necessary for good gut health. Bananas also contain potassium, which supports heart health. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts — it's a hearty, energy-packed breakfast loaded with fiber, vitamin B6, potassium, magnesium, vitamin C and manganese.

Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan!

Give your immune system a boost with guava. They're rich in vitamin C, potassium and fiber, and have a fair amount of folate. With a tropical tang, guavas can be used to make a tasty jam, or turned into a syrup or glaze to use in a host of recipes.

Plums have been shown to have anti-inflammatory benefits that may help to boost cognition. Choose dried prunes for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis. Or when you're grilling chicken or a steak, throw on some halved fresh plums — the heat intensifies their sweetness.

Raspberries are one of the highest-fiber fruits, with one cup containing 8 grams, and they also provide antioxidants. Fiber helps stabilize blood sugar levels and keeps you full (especially when combined with a protein), London says. Add 'em to your breakfast, whether that's oatmeal, a smoothie or yogurt — it'll help boost your energy levels and keep you satisfied until lunchtime.

One cup of these petite treats packs up to 7 grams of filling fiber and 10% of the potassium you should get per day. They're also a decent source of both vitamin C and vitamin K. Use them in savory entrées or sprinkle into salads for a hint of sweetness. The arils (or seeds) have a bit of a crunch, making them a nice addition to yogurt as well.