Ready to elevate your health game? Start with prepped fruit - it's easier than you think!

Eating healthy can sometimes seem overwhelming, especially when life gets busy. However, one simple strategy can make a big impact: prepping your fruit in advance. By dedicating a bit of time to wash, cut, and store your fruit, you can create convenient snacks that are much healthier than grabbing processed options. In this post, we will discuss how to prep your fruit effectively, covering washing techniques, storage solutions, and the myriad benefits of having ready-to-eat fruit at your disposal.

What is the Benefit of Eating More Fruits?

The health benefits of fruit consumption for humans have been widely explored, with many studies confirming their role in the prevention of many diseases such as cardiovascular diseases (Aune et al., 2017), type 2 diabetes (Halvorsen et al., 2021), and certain types of cancer (WCRF 2018), obesity (Sharma et al., 2016), as well as premature death (Aune et al., 2017).

The Importance of Prepping Fruit

Convenience plays a key role in healthy eating. Many people find themselves reaching for unhealthy snacks simply because they are easier to access. Prepping your fruit ahead of time eliminates the barriers that lead to poor choices. Research shows that having prepped fruit readily available can increase your fruit intake significantly (Roe et al., 2022). When you have washed and cut fruit waiting for you, the temptation to grab a sugary snack dwindles.

Consider this: if you take just ten minutes to prep fruit at the start of your week, you'll not only save time but also motivate yourself to choose healthier options. For example, placing clean, sliced apples in a container can make reaching for fruit as simple as grabbing a cookie from the pantry.

Washing Your Fruit: The Best Practices

Washing your fruit properly is crucial for ensuring it's safe to eat. Many people don’t know that a simple vinegar and baking soda solution can effectively remove pesticides and bacteria. Here's how to do it:

1. Prepare a Solution: Mix one part vinegar with four parts water in a large bowl.

   
   

2. Soak the Fruit: Submerge your fruit in the solution for a few minutes. This helps eliminate residues (Wang et al., 2023) and bacteria from the surface (Zinn et al, 2020). Vinegar also helps reduce mold formation (Rogawansamy et al., 2015). Certain fruits require less soaking time as they are more sensitive to vinegar solutions.

   
   

3. Rinse Thoroughly: After soaking, rinse your fruit under cold running water to wash away any vinegar.

   
   

4. Prepare a Solution: add fruits and water in a large bowl. Add a tablespoon of baking soda and mix.

   
   

5. Soak the Fruit: Submerge your fruit in the solution for 10-15 minutes. This helps eliminate pesticides (Yang et al., 2015).

   
   

6. Dry the Fruit: Use a clean towel or paper towel to thoroughly dry the fruit before cutting or storing it.

   
   

These steps ensure your fruit is clean and safe, making it a healthier choice for snacking.

Cutting Your Fruit: Portion Control Made Easy

Once your fruit is washed, it is time to cut it into portions. This makes it easier to grab and helps with portion control. Here are tips for cutting and prepping your fruit:

• Choose the Right Tools: Use a sharp knife and a clean cutting board to ensure safety and ease.

• Cut into Bite-Sized Pieces: Depending on the type of fruit, cut it into slices, cubes, or wedges. Making fruit easy to eat encourages consumption.

  
  

• Mix and Match: Consider combining fruits like strawberries, watermelon, and oranges for a colorful and refreshing fruit salad.

  
  

• Use Mason Jars for Storage: Storing your prepped fruit in mason jars keeps it fresh and handy. You can easily grab a jar and head out the door.

  
  

Storing Your Prepped Fruit

Proper storage is vital for keeping your prepped fruit fresh. Here are best practices for storing your fruit in mason jars:

1. Choose the Right Size Jar: Select jars that fit the amount of fruit you prep. Smaller jars are great for single servings, while larger jars can hold a mix.

   
   

2. Layering Technique: When combining different fruits, start with heavier fruits at the bottom and lighter fruits on top to prevent squishing.

   
   

3. Seal Tightly: Ensure that the lids are on securely to keep air out and maintain freshness.

   
   

4. Label Your Jars: If you prep multiple types of fruit, label your jars with the date and contents. This helps track freshness and encourages consumption.

   
   

Following these storage tips can help maintain your prepped fruit’s quality and prevent spoilage throughout the week.

The Benefits of Prepped Fruit

Prepping your fruit in advance brings many benefits:

• Saves Time: With washed and cut fruit, you save precious minutes during hectic mornings or snack times. Studies show that well-prepared snacks lead to better food choices and overall diet quality.

  
  

• Encourages Healthy Choices: When healthy snacks are easy to grab, you’re less likely to opt for unhealthy options.

  
  

• Promotes Variety: Prepping encourages you to try different fruits, which leads to a diverse diet rich in essential vitamins and minerals. For example, mixing kiwi for vitamin C with bananas for potassium enhances nutritional benefits.

  
  

A Simple Way to Boost Your Health

Incorporating prepped fruit into your daily routine is an easy yet effective method to elevate your health game. By investing a little time each week in washing, cutting, and storing your fruit in mason jars, you create a convenient snack option that is far healthier than processed foods.

Take a moment to prioritize your health this week. Start prepping your fruit and watch as it transforms your eating habits. With fresh, ready-to-eat fruit on hand, making healthier choices becomes effortless. Begin today and make prepped fruit a staple of your healthy lifestyle!

References

1. Aune D, Giovannucci E, Boffetta P et al (2017) Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and doseresponse meta-analysis of prospective studies. Int J Epidemiol 46:1029–1056.

2. Halvorsen RE, Elvestad M, Molin M, Aune D (2021) Fruit and vegetable consumption and the risk of type 2 diabetes: a systematic review and dose–response meta-analysis of prospective studies. BMJNPH 4:519–531. 10.1136/bmjnph-2020-000218.Roe LS, Sanchez CE, Smethers AD, Keller KL, Rolls BJ. Portion size can be used strategically to increase intake of vegetables and fruits in young children over multiple days: a cluster-randomized crossover trial. Am J Clin Nutr. 2022 Jan 11;115(1):272-283.

3. Rogawansamy S, Gaskin S, Taylor M, Pisaniello D. An evaluation of antifungal agents for the treatment of fungal contamination in indoor air environments. Int J Environ Res Public Health. 2015 Jun 2;12(6):6319-32.

4. Sharma SP, Chung HJ, Kim HJ, Hong ST. Paradoxical Effects of Fruit on Obesity. Nutrients. 2016 Oct 14;8(10):633. doi: 10.3390/nu8100633.

5. Wang W, Song JW, Jeong SH, Jung JH, Seo JS, Kim JH. Dissipation of Four Typical Insecticides on Strawberries and Effects of Different Household Washing Methods. Foods. 2023 Mar 15;12(6):1248.

6. WCRF (2018) Diet, nutrition, physical activity and cancer: a global perspective : a summary of the Third expert report. World Cancer Research Fund International, London.

7. Yang T, Doherty J, Zhao B, Kinchla AJ, Clark JM, He L. Effectiveness of Commercial and Homemade Washing Agents in Removing Pesticide Residues on and in Apples. J Agric Food Chem. 2017 Nov 8;65(44):9744-9752.

8. Zinn MK, Bockmühl D. Did granny know best? Evaluating the antibacterial, antifungal and antiviral efficacy of acetic acid for home care procedures. BMC Microbiol. 2020 Aug 26;20(1):265.