One orange only has about 69 calories and can be found in stores year round but are especially in-season during the winter months. One orange has 100% of your daily vitamin C and is a good source of folate. Eat these plain, on a salad or in a smoothie. Eating a real orange is more nutritious than drinking orange juice because of the fiber in the whole fruit. Try this avocado and citrus salad for a healthy dish. Also, you can use the juice from a fresh orange for a homemade orange vinaigrette.
A medium sized peach has 68 calories. They are a good source of fiber, vitamin A, C and potassium. These are in season during the summer but can be found frozen and canned year round. Peaches are awesome in different breakfast and dessert dishes such as smoothies, chopped in yogurt, in waffles, etc. They are perfect on a salad with a healthy vinaigrette. Try this slow-cooker peach French toast casserole.
Bananas are an excellent source of potassium- one banana has 23% of your daily potassium. They have about 100-125 calories depending on the size. They are also a good source of fiber, vitamin B6, vitamin C and magnesium. Bananas are perfect before a workout plain or after a workout with some peanut butter for some protein. They are a healthy addition to desserts and can be tossed in many sweet breakfast dishes. Try this carrot cake smoothie, salted caramel baked oatmeal, or this matcha green tea smoothie.
One cup of pineapple has 74 calories and is an excellent source of vitamin C and manganese. It is also rich in thiamin, vitamin B6, copper and fiber. Pineapple can help with digestion and is known to be anti-inflammatory. Toss pineapple on top of a pizza, in an Asian sweet and sour dish or in a breakfast meal. Try this pina colada baked oatmeal for a healthy breakfast.
Cantaloupe is rich in vitamin A and vitamin C. It is also a good source of folate which is important for pregnant women. Have a bowl of fresh cut cantaloupe on a hot day for a refreshing treat. You can also eat it frozen for a cold treat. Cantaloupe can be made into a healthy sorbet as well. Make a healthy chicken salad and eat it in a cantaloupe for a different take on the fruit.