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FRUITFUL
TIPS
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Many fruits, including
fleshy
fruits like apples and
mangos, and nuts like walnut, are
commercially valuable as human food,
eaten both fresh and made into jams,
marmalade and other preserves for
future consumption. Fruits are also
found commonly in such manufactured
foods as cookies, muffins, yoghurt,
ice cream, cakes, and many more.
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Research has shown that eating good
number of fruits reduces the risk
of cancer, heart disease, stroke,
diabetes, and other diseases. Cancer,
heart disease, and stroke are the
three leading causes of death in this
country. People who eat good and fresh
fruits have a third of the risk of
developing cancer as those who eat
only 1-2 servings a day. In fact,
eating a diet rich in fruits and vegetables
could prevent more than 20 percent
of cancer deaths each year.
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The tips are provided to explain
how to add more fruits to our diet
which increases the health.
Add fresh or dried fruit along with
breakfast cereals.
Add dried fruit to batters and dough
for quick breads, muffins and cookies.
Replace the oil in baked goods with
thick fruit purees, such as applesauce,
mashed bananas or prunes.
Drink fruit juice.
Add grated raw apple to lean ground
beef or turkey when making meatloaf
or meatballs.
Make fruit sauces and toppings for
desserts or pancakes.
Freeze fresh grapes and enjoy them
instead of sugary iced treats.
Place a package of dried
fruit in your car, purse,
briefcase, backpack or lunchbox for
a between-meal snack.
Carry two pieces of fruit with you
to work area every day for lunch.Make
it a goal to have fruit at each meal.
Enjoy fruit as a snack by keeping
a variety ready to eat in the refrigerator
or in a display bowl at all times.
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Money Saving Tips
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Certain healthy tips to save money
and time while buying fresh fruits
and also in preserving
the fruits:
Buy fruits and vegetables in season
or shop for fruits and vegetables
on sale.
Use fresh fruits and vegetables first
after shopping. Then use canned or
frozen fruits and vegetables until
the next grocery shopping trip.
Compare
prices between fresh, frozen and canned
fruits and vegetables. Buy whichever
is cheaper.
Compare brands to find the cheapest
price.
Buy
bananas, peaches, pears, cantaloupe
and tomatoes at different stages of
ripeness. They will finish ripening
at room temperature. Then they will
be ready to eat at different times.
You can include them in your meals
over several days.
Do not refrigerate fresh tomatoes.
Leave them on the counter until they
are ready to eat. They should have
a rich red color and be slightly soft.
Refrigerate
ripe pears, peaches and cantaloupe
so they stay fresh longer.
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Special fruits for this week
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