For a balanced diet, nutritionists recommend that half our plates be filled with fruits and vegetables. Most fruits are naturally low in fat, sodium, and calories, and none contain cholesterol.

Eating whole fruits ensures important nutrients are also consumed. Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).

Choosemyplate.gov offers the following tips for finding ways to eat more whole fruit.

• Include fruit at breakfast. Top whole-grain cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

• Try a new fruit for a snack. Fruits vary in vitamins and minerals, so mix it up.

• Add your favorite fresh or canned fruit to a salad or enjoy as a side.

• Keep a bowl of whole fruit on the table, counter, or in the refrigerator.

• On long car trips, pack fruit to snack on. Bananas, apples, grapes, and plums all travel well, as do dried fruits, such as raisins, cranberries, or apricots.