Fruit for snacks and breakfast

If you don’t want a full meal but still crave a bite to eat in the morning, try fruit.

All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady source of energy (75Trusted Source).

Depending on the type of fruit, you’ll also get various vitamins and minerals.

For example, many fruits — including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee — are high in vitamin C, which acts as an antioxidant and plays a key role in skin health (76Trusted Source).

Other fruits like bananas, oranges, cantaloupe, papaya, and mango are high in potassium (76Trusted Source).

Furthermore, fruits provide an array of polyphenol compounds and antioxidants depending on their color. For instance, guava is high in lycopene while purple plums pack anthocyanins. This is why it’s important to eat fruits of various colors (76Trusted Source, 77Trusted Source).

Research indicates that eating whole fruit may offer numerous benefits, such as a decreased risk of heart disease and cancer, lower rates of depression and poor mental health, healthy aging, and better gut health (78Trusted Source, 79Trusted Source, 80Trusted Source).

Since fruit juice lacks fiber and is less likely to keep you full, it’s best to stick with whole fruit most often (81Trusted Source).

For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.

Eating a variety of fruits provides you with different vitamins, minerals, and antioxidants. What’s more, most fruits contain high amounts of fiber that may promote fullness and keep your blood sugar levels stable.

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