Bananas & Diet — The Perfect Power Food

Chiquita bananas have potassium, vitamin C, and complex carbohydrates image

Bananas are the perfect nutrient-dense power food, providing natural energy to fuel active lives. Pack a banana wherever you go and you'll always have a quick, convenient source of nutrition to pick you up and keep you going.

Dietary Guidelines - MyPlate

Chiquita has partnered with USDA to help promote a healthier lifestyle. The USDA's Dietary Guidelines recommend these steps to improve dietary choices:

  • Make fruits and veggies half your plate!
  • Avoid oversize portions and high-calorie foods
  • Choose whole grains and low sodium options
  • Replace sugary drinks with water

USDA's MyPlate program recommends eating 1-2 cups of fruit per day, depending on your age and gender. One large (8-9 inch) banana is about equal to one cup of fruit. To determine what amount of fruit is right for your age, gender and activity level, visit and select their SuperTracker.

Tips for getting more Fruits and Vegetables into your diet:

  • Sip fruit smoothies - they're a great way to get more fruits into your diet.
  • Make fruit pops with cubes of bananas and other fruit, easy and fun to make.
  • Keep it colorful - eat a range of fruits and vegetables to get a broad range of nutrients.
Chiquita Bananas, Baby Greens and Balsamic Vinaigrette Salad Recipe

A tangy blend of baby greens, vinaigrette, grapes, Chiquita Bananas and sunflower seeds.

Key Lime Shrimp Salad with Grilled Bananas Recipe

A tropical salad with key lime-marinated grilled shrimp with grilled bananas and pineapple!

Chiquita Banana Oatmeal Smoothie Recipe

Almonds, cooked oatmeal, bananas and yogurt meet up in your blender for a power breakfast.

Gazpacho with Spicy Chiquita Banana Garnish Recipe

A unique twist on traditional Spanish gazpacho, topped with delicious Chiquita Banana salsa.

Fruit "Caprese" Chiquita Banana Salad Recipe

Caprese salad goes fruity with watermelon, Chiquita Bananas, and fresh basil.

Bell Peppers Stuffed with Chiquita Banana Fruited Rice Recipe

A blend of seasoned brown rice, raisins, Chiquita Bananas and apples stuffed in bell pepper halves and baked.

Bananas are a Dream Food:

  • Low in fat and a good source of nutrients.
  • The fiber in a banana may reduce the risk of heart disease and some cancers when eaten as part of a diet low in fat, cholesterol, and sodium, and rich in fiber-containing foods like bananas. Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer, a disease associated with many factors. While many factors may affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease.
  • Help you meet the recommended Dietary Guidelines by increasing your intake of fruits and vegetables

An Athlete's Friend - Bananas are the Perfect Workout Food:

  • The banana's combination of carbohydrates, simple sugars and dietary fiber provides energy needed for physical activity.
  • Bananas are a great source of potassium. Learn more about the potassium in bananas

For help with exercise recommendations,
visit MyPlate's Physical Activity guide

The Banana Diet

In 2008, the Morning Banana Diet was created by a Japanese pharmacist and it quickly gained popularity. In fact, it became so popular that it led to a shortage of bananas in food stores! The diet recommends eating bananas for breakfast, drinking water, eating a normal lunch, and dinner before 8pm. As with any diet, always consult your doctor or a nutrition expert to find the best food and lifestyle plan for you.