Anytime is a perfect time to enjoy your favorite fresh fruits. From strawberries, blueberries, and blackberries, to nectarines, pears, plums, fruits appeal to even the pickiest eaters. Fruit is an important part of a healthful eating pattern and many fruits are available throughout the year. Having so many choices should help you meet the recommended two to four servings a day!

Count one medium apple, banana, or kiwi, 12 grapes, ½ cup of strawberries, melon or other fruit as one serving.

There is more to fruit than meets the eye. Nutrition-wise, fruits are a bargain because they are low in calories and high in vitamins, minerals, and fiber. For example, strawberries, cantaloupe, and oranges are rich in folate and vitamin C. Folate (or folic acid) is a B vitamin that has been shown to lower the risk of birth defects. This vitamin is especially important for women during their child-birthing years. When consumed in adequate amounts (400 micrograms daily) before and during pregnancy, folate can greatly reduce the risk for neutral tube defects, such as spina bifida. Over 2,500 babies are born with these defects each year.

Many fruits are also good sources of fiber. Fiber keeps the intestinal tract in good health in good health and some fibers may decrease the risk of certain cancers and heart disease.

Fruit tastes best when fresh. When shopping for fresh fruits, consider ripeness. If you are buying fruit to eat today, buy ripe. For tomorrow or the next day, look for fruit that needs just a little ripening. And if you don’t plan to eat fruit until later in the week, buy fruits that aren’t yet ripe. To hasten the ripening of some fruits, such as pears and peaches, put them in a loosely closed paper bag at room temperature.

Use this chart to identify fruits you have never tried before. Look for them next time you are at the supermarket or farm stand. Fruits are organized by those that you buy ripe and those that you continue to ripen.

Always wash fruit before eating it- even if you’re going to peel away the outer layer. Use clean running water, not soap. Soap leaves a residue. Leave edible skins on fruits or trim away as little as possible. Fiber, vitamins, and minerals are found in the skin or just below it.

Besides being nutritious, fresh fruits are great tasting and perfect for snacks and meals. Kids love fruits because they are naturally sweet and colorful. Toddlers love finger foods – slice bananas, strawberries, and kiwi for a colorful snack. Pack an apple, a bunch of grapes, or a plum for your teenager’s lunch. Offer a fruit smoothie or fruit with dip for an after-school snack.

Try these delicious snack ideas that are sure to be a hit!

Cantaloupe Surprise- Halve cantaloupes and scoop out seeds. Fill cavities with nonfat lemon yogurt and sliced strawberries, raspberries, grapes or any other bite-sized fruit.

Fruit Skewers – Thread strawberries, thick banana slices, and fresh or canned pineapple chunks onto a bamboo skewer.

Favorite Fruit shake- Blend 1 cup fresh berries, ½ banana (cut into 1 inch pieces), ¼ cup vanilla nonfat yogurt, ¼ cup orange juice, and 1 cup ice cubes for a tasty treat.

Here are two delicious dip recipes for during bite sized pieces of fruit. Kiwi and banana slices and whole strawberries were used for the nutrient analysis.