The average American on a typical 2,000 calorie diet should eat two cups of fruit each day, according to the Harvard School of Public Health. The Harvard-based Nurses' Health Study and Health Professionals Follow-up Study followed the dietary habits of almost 110,000 men and women for 14 years and found that the more fruits and vegetables these people ate, the lower their risk for cardiovascular disease. Increase the quality of your diet by including these five great fruits, compared by nutrition, ease of consumption, availability and waste.
Apples
Apples are inexpensive and widely available most of the year. Apples require no special packaging or preparation and, aside from a tiny stem and a few seeds, produce very little waste. Apples also come naturally wrapped in their own nutritious and protective packaging that extends shelf life. A large apple is an excellent source of fiber and provides about 130 calories, according to the Food and Drug Administration. This fruit is versatile -- add raw apples to salads, bake them in a pie or use them to add flavor and moisture to pork recipes.
Kiwi
Two medium kiwis add only about 90 calories to your meal, yet they provide a stunning 240 percent of your daily vitamin C needs. While kiwi does not have an edible skin, the fruit has a good shelf life and is easy to eat. Add kiwifruit to salads or place slices on your dinner plate. Kiwi is generally available year round at most grocery stores.
Strawberries
Eight medium strawberries provide 160 percent of your daily vitamin C requirements and contain only 50 calories. This fruit is versatile, lending itself to salads, desserts, smoothies, as part of a fruit plate or alone. While availability on fresh strawberries is limited, you can easily freeze whole or sliced berries to eat year round.
Grapefruit
One half of a medium grapefruit is lean on calories and flush on vitamin C. A serving of grapefruit will donate only 60 calories, yet provide 100 percent of your vitamin C needs, as well as being an excellent source of vitamin A. The inedible skin of grapefruit gives this fruit a long shelf life. Juice the grapefruit to increase convenience.
Grapes
Edible skin protects the nutrition and flavor of grapes. Grapes are the most widely grown fruit in the world, according to USA Gardener. This fruit is easy to measure and is a versatile addition to all juices. There are only about 90 calories in a 3/4 cup serving of grapes. Grapes have a good shelf life, lasting up to eight weeks in ideal conditions. Grapes present very little waste in the form of a biodegradable stem.
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