Eat Citrus Fruits After Breakfast Too

Citrus fruits
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The most popular way to eat citrus fruits, like oranges and grapefruits, is in a glass -- as juice, especially at breakfast. It seems that the association of orange juice and grapefruit juice as breakfast foods is so strong that people don't think about eating them the rest of the day. That's a shame because citrus fruits are relatively inexpensive, nutritious and available year-round. 

Citrus fruits are rich in vitamin C, phytochemicals, and fiber.

The most popular citrus fruit is the orange, usually served as orange juice in the morning. Lemons, limes, and grapefruits are very low in calories. Oranges, tangelos, and tangerines have a few more calories, but they're still not high in calories. 

Citrus fruits vary in their amount of sourness. Lemons and limes are very sour, so it's difficult to eat them by themselves. Grapefruits aren't quite as sour, but it's common to serve grapefruits with a bit of sugar. Oranges and tangerines are very sweet.

Selecting, Storing, and Preparing Citrus Fruit

Citrus fruits should be firm and feel slightly heavy for their size when you pick them up. Choose fruits that aren't blemished and have intact peels.

Most citrus is easy to store because you can keep them at room temperature as long as the skins are intact. Once they're peeled or sliced, the flesh should be stored in the refrigerator. Eat them within 3 to 4 days.

Peel your oranges and separate the sections. Grapefruit can also be prepared this way, but they may need some added sugar or another sweetener. You can also use oranges and grapefruit in recipes, or serve the juice as a beverage. Note that when you buy grapefruit juice, it usually has added sugars - read the ingredients list to see what it contains.

Great Ideas for Citrus Fruits

Most people need to increase their intakes of fruits and vegetables, so eating oranges a few days per week is an excellent way to meet that need. Here are some tips for getting more oranges into your healthy diet:

  • Keep seedless oranges in a fruit bowl (up to 4 or 5 days with the peels intact) for easy grab-and-go snacks.
  • Sprinkle brown sugar on top of grapefruit slices and broil them in the oven
  • Tangerines and clementines are perfect for kids because they're easy to peel and very sweet.
  • Place orange slices in a small plastic container and pack with the rest of a bagged lunch.
  • Peel an orange, slice the sections in half and add them to a fresh salad.
  • Add slices of lemon or lime to sparkling or plain water.
  • Make vitamin-rich frozen snacks by freezing orange juice in molds or small paper cups with wooden sticks.

Source:

USDA National Nutrient Database for Standard Reference (Release 28, released September 2015, slightly revised May 2016)

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