The Centers for Disease Control and Prevention (CDC) recommends about 2 cups a day, which means you can eat four small bananas...or try some of these easy tweaks to the foods you already eat.
Give Boring Chicken Breast a Makeover (and Show Off a Cool Skill)
Grilled chicken breast or fish topped with a zippy salad made from orange segments is a tasty and good-for-you lunch or dinner, plus it's a fast way to perk up two potentially dull proteins. While the meat or seafood is cooking, cut off a small piece of an orange's peel at the top and bottom so you have a stable cutting surface. Starting at the top, slice downward, following the curve of the fruit and cutting away the skin. Once you've removed the peel, carefully slide the knife between one of the segments and its connective membrane until you reach the middle of the fruit. Use a scooping motion to turn the knife and maneuver it under the bottom edge of the segment to loosen it from the other side. You'll be left with a perfect wedge. Repeat with the remaining segments; then toss them with thinly sliced red onion and a splash of olive oil, and sprinkle with salt and pepper. Mound the salad on top of cooked chicken or fish, and serve.
Add Crunch (Not Tons of Calories) to Salads and Desserts
Freeze-dried fruit seems like some sort of bizarre space-age snack, and while the process isn't something most of us would try at home (it involves freezing, slowly extracting the water content with a vacuum and then heating), the end result is a great alternative to fresh fruit. The process leaves the fruit crispy (unlike dehydrated--aka dried--fruit, which is chewy), and it's delicious in salads or on top of frozen yogurt. Crispy Green's Crispy Fruit, a line of snacks sold in Earth Fare, Harris Teeter, Martin's Food Markets, ShopRite and some Whole Foods locations, just released a new flavor, tangerine; a 40-calorie packet equals one serving of fruit.
Click here to read more.