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The benefits of eating fruit with breakfast + how to do it

by tamarajune
Published: Last Updated on

You’ve probably familiar with the recommendation to eat at least five servings of fruit every day. Knowing about it is easy, but the challenge is the actual “doing it” part. I know because I’ve struggled with this too. So, I went on a quest to figure out how to add more fruits into my diet and make it stick. One thing that I found extremely helpful was building the habit of eating fruit with breakfast every morning.

Doing so has increased my overall well-being and allows me to get a head start on meeting the daily recommended intake of fruit. Moreover, it does not require much additional effort.

Therefore, I believe that you, too, could benefit from developing this habit. So, in this post, you’ll learn about the benefits of eating fruit, why it is a good idea to eat fruit with breakfast, and find practical tips for making it a routine.

Let’s dive right in. 

What are the benefits of eating fruit?

Healthy oatmeal with various fruit as an example of how to eat fruit with breakfast

The regular consumption of fruit promotes health because fruit contains lots of vitamins and minerals while being low in fat, sodium, calories, as well as cholesterol-free. Thus, regularly eating fruit can reduce the risk of heart disease, stroke, and cancer as well as help maintain healthy blood pressure. Further, it promotes bone, skin, and hair health.  

Fruit tends to be rich in:

  • Potassium, which helps regulate blood pressure and supports kidney and heart health. 
  • Fiber, which promotes healthy digestion, aids in weight control and keeps you full longer
  • Vitamin C, which is a powerful antioxidant and helps reduce inflammation
  • Folic acid, which helps prevent DNA changes and is essential for producing new cells. 
  • Calcium, which is essential for bone health, muscle contraction and can help lower the risk of cancer, diabetes and blood pressure
  • Vitamin K, which is also crucial for bone health, promotes a healthy heart and may reduce cancer risk
  • Phytochemicals, which have a variety of health benefits, such as reducing the risk of chronic diseases

[su_highlight]Summary: Fruit contains many vitamins and minerals such as potassium, fiber, vitamin C, folic acid, calcium, vitamin K, and phytochemicals. Moreover, it is low in fat, sodium, and calories, as well as cholesterol-free. Regularly eating fruit can increase overall well-being and help reduce the risk of various chronic diseases.[/su_highlight]

Why you should eat fruit with your breakfast

Healthy whole-wheat pancakes topped of with fruit

Eating fruit in the morning is a great habit to develop because it set you up for a great day. Among others, it 

  • boosts metabolism
  • promotes mental clarity
  • improves digestion
  • helps detoxify the body
  • strengthens the immune system

So by eating fruit in the morning, you’ll experience a variety of benefits. As you’ll see below, it doesn’t require a lot of additional effort.  

[su_highlight]Summary: Eating fruit with breakfast is a great habit to develop. It helps boost metabolism, promotes mental clarity, improves digestion, helps detoxify the body, and strengthens the immune system.[/su_highlight]  

What if you don’t even eat breakfast?

There are many reasons why people choose not to eat breakfast, so if you are one of them, feel free to adapt this habit to fit your needs. You could try taking some fruit on the go and eat it once you feel hungry.

Tips for making eating fruit with breakfast a habit:

Healthy oatmeal with various fruit as an example of a healthy breakfast
  • No matter what you have for breakfast, you can easily eat some fruit before or after your main breakfast. You could eat a banana as an “appetizer” or some berries as “dessert.” 
  •  Try directly incorporating some fruit into your main breakfast. For example, if you have oats, you can easily add some cut-up fruit, berries, or dried fruit to it, or if you make pancakes, skip the syrup and add some strawberries as a topping. 
  • If you are short on time in the morning, prepare ahead. Overnight oats are a great idea, or you can make homemade granola bars with dried fruit or blueberry breakfast cookies
  • The night before, place the fruit you’re going to eat in the morning (or a post-it note with the fruit on it) at a prominent place, f.e. the counter where you prepare your breakfast. This way, you won’t forget about eating it in the morning. 
  • Feel free to use frozen fruits. Adding them to your breakfast takes almost no additional effort, and you still get all the benefits. 
  • The same is true for dried fruits. You can add them to whatever you are making or snack them with/before/after your meal. 
  • If you are short on time, feel free to take your fruit on the go. Apples and bananas are great choices. 
  • This tip is probably more suitable for the weekend, but preparing a fruit salad is perhaps one of the tastiest ways to eat fruit in the morning or at any time of the day. 
  • Choose fruit that is easy to prepare. The more effort that is required, the more resistance you may experience, and the less likely you may be to eat the fruit. 
  • If possible, try to stay away from store-bought fruit juices/smoothies and canned fruit. These often contain preservatives, added sugars, or are made from concentrate. Sure, these are better than no fruit at all, but if you can, go with other, more wholesome options. 

[su_highlight]Summary: To help make eating fruits a habit, you could try eating a piece of fruit before or after your main breakfast or incorporate fresh, frozen, or dried fruits into your main breakfast Moreover, you can place the fruit at a prominent place so you won’t forget about eating it, or if you are short on time, take your fruit to go. [/su_highlight]


Infographic summerizing the benefits of eating fruit with breakfast and tips for making eating fruit a habit

What are your favorite fruits? Jot them down and come up with a few ways to incorporate it into your morning routine! Let me know your plans 🙂

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