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THE PERFECT SNACK

Eat plenty of fruit! Carry fruit as a snack. Eat it for dessert. Slice it into your cereal. Fruit is naturally sweet and delicious -- and often provides lots of vitamin A and C, folic acid, and other vitamins and minerals. Fruit also provides fiber and the phytochemicals that appear to reduce the risk of cancer, heart disease, and stroke.

A ready supply of fruit or fruit salad at home and at the office should ward off the temptations of junk foods in vending machines, snack bars, and fast-food restaurants. Dried apricots or dried fruit mix are convenient ways to make sure a sweet snack is always at hand.

At breakfast, it takes just 60 seconds to peel an orange or section a grapefruit . . . or add lots of chopped fruit to your hot or cold whole grain cereal.

You should have fruit juice at home and at your workplace when you want more than water to quench your thirst. Orange juice is by far the most nutritious; apple and grape the least. Some juices now have calcium added to appeal to people (especially women) who need more calcium. To lighten up a juice and cut the calories, mix together equal portions of seltzer water and juice.

Next time you're at the grocery store, seek out a few kinds of fruit that you never ate before. How about papaya, mango, star fruit, or new varieties of apples and pears?

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