Normally, juices pack less nutrient power than whole fruits. And virtually all of a fruit's fiber is lost if you use a juice extractor. Better choice: a powerful blender that crushes and liquefies the entire fruit, including skin, seeds and membranes. This way, juice offers more nutrition than does eating the whole fruit.

Buy juices that are labeled 100 percent juice.

Note: Fruit juice is more apt to quickly raise blood glucose and insulin levels than is whole fruit.

Buying Tips

Fresh is best.

Frozen fruits are a good stand-in for fresh.

Canned fruits are lower in vitamins, nutrients and antioxidants. Buy fruits packed in water or unsweetened juices. Syrups add sugar and calories.

Comments? Write: Eat Smart, 1000 Wilson Blvd., Arlington, Va. 22229-0012 (fax: 703-276-5518; e-mail: eatsmart@usaweekend.com). Please include your age and daytime phone number. Because of the volume of mail, not all will be answered.

6 ounces fruit juice, ¹/2 cup cooked or chopped raw fruit.

Why eat fruit?

All kinds of fruits are packed with a variety of antioxidants and nutrients, including vitamin C, potassium, fiber. In studies, people who eat lots of fruit tend to have lower risks of high blood pressure, heart attack, stroke and certain cancers, including lung, esophageal, stomach and pancreatic cancer.

-- A recent Harvard study of 31,000 men found that those who ate the most fruit fiber -- equivalent to that in five apples a day -- were only half as apt to develop high blood pressure as those who ate less fruit.

-- A National Cancer Institute study in Louisiana found that twice-a-day fruit eaters (bananas, oranges, strawberries, canned fruits, orange juice and apples) had only 40 percent the risk of pancreatic cancer of those eating fruit less than once a day. The more fruit, the lower the risk.

7 tasty disease fighters

-- Apples: Very rich in pectin, a fiber that can help reduce blood cholesterol and possibly prevent cancer. In a University of Texas study, animals fed pectin had half as much colon cancer. In a recent Dutch study, men who got high doses of antioxidants from apples, as well as from tea and onions, tended to live longer and have less heart disease.

-- Grapes: Deep-colored grapes are among the richest sources of antioxidants, including the anti-cancer chemical quercetin. Deep-colored grapes and purple grape juice have been found to thin the blood, discouraging clots that help clog arteries, triggering heart attacks and strokes.

-- Avocados: High in fat, but most of it monounsaturated (like olive oil), which helps protect arteries and improves blood cholesterol. Very high in potassium (thought to help deter strokes) and the antioxidant glutathione, linked to less cancer and delayed aging.

-- Berries: Strawberries and raspberries are packed with anti-cancer compounds. Cranberries and blueberries help fight bacteria that cause urinary tract infections. A study published in the Journal of the American Medical Association noted that drinking cranberry juice especially helped combat such infections.

-- Bananas And Plantains: Reported to strengthen the stomach lining against assaults by acid and other noxious agents. Popular in India and Europe to treat and prevent ulcers. High in potassium, B6, fiber. (Plantains -- large banana-like fruits used commonly in Latino dishes -- must be cooked.)

-- Citrus Fruits: The orange is full of anti-cancer chemicals, including vitamin C, according to the National Cancer Institute. Grapefruit pulp contains a unique fiber that may help retard and even reverse clogging of arteries.

-- Melons: Cantaloupe is rich in beta carotene, thought to help boost immunity and lower the risk of cancer and heart disease. Watermelon, ounce for ounce, has the most antioxidant lycopene, linked to lower cancer rates.

Pesticide watch

To get pesticides off the skin of fruits, such as apples, always scrub with a mild solution of soap and warm water (a few drops of dish detergent in a pint of water). Or peel wax-coated fruits. For extra safety, buy organic fruits, not sprayed or treated with pesticides.

10 easy ways to add fruit to your life

-- Add fruit to leafy green salads. For example: sliced grapefruit, kiwi, oranges, strawberries, pears, apples, peaches, avocado; diced melon, mango; halved grapes; or pineapple chunks.

-- Serve fresh or dried fruit for dessert instead of sweets or bakery products.

-- In a blender or food processor, pure ripe fruits (peaches, strawberries, mango, raspberries) and serve as a sauce over other fruits, puddings, shortbreads or cakes.

-- Add chopped fruits (apricots, apples, grapes, dates, mangoes or peaches, for example) to tuna and chicken salads.

-- Stir fruits (diced apples, pears, oranges, fresh or dried apricots, raisins, prunes) into cooked rice and poultry stuffings.

-- Add grated apple or chopped dates to a peanut butter sandwich instead of jelly or jam.

-- Stir fruit (berries, peaches, cantaloupe, mango) into low-fat yogurt for a breakfast treat or dessert. Or combine in a blender with ice for a fruit smoothie.

-- Top pancakes or waffles with fruit (blueberries, sliced bananas, strawberries), or add fruit to the batter.

-- Serve fruit slices (apples and pears) with yogurt or cheese-flavored dips.

-- Cook rice or bulgur wheat in orange juice instead of water.

2 recipes to try

Orange-Watercress Salad

1 bunch watercress, cleaned and trimmed (4 to 5 cups)

2 medium Valencia oranges, peeled, thinly sliced, seeds removed

4 scallions (with 3 inches of green), minced

2 Tbs. extra virgin olive oil

2 Tbs. balsamic vinegar

2 Tbs. orange juice

Salt and pepper, to taste

Put watercress, oranges and scallions in a salad bowl. Combine oil, vinegar, orange juice, salt and pepper. Pour dressing over salad ingredients and toss. Serves 6.

Per serving: 68 calories, 1.2g protein, 6.6g carbohydrates, 1.3g fiber, 4.7g fat (0.6g saturated), 12mg sodium.

Substitutions: Instead of oranges, use grapefuit, avocado or mango, or 1 cup sliced strawberries or halved seedless grapes. You can use torn spinach or dark-green lettuce instead of watercress.

Maple Apple Crunch

4 thinly sliced cooking apples, such as Granny Smith or McIntosh (about 1¹/2 pounds)

2 Tbs. lemon juice

1 tsp. ground cinnamon

¹/2 cup raisins

¹/4 cup maple syrup

Topping:

1 cup regular rolled oats, uncooked

¹/3 cup flour

¹/2 cup sliced almonds

2 Tbs. each, canola oil and maple syrup

1 tsp. almond or vanilla extract

In a bowl, combine apples, lemon juice, cinnamon, raisins, syrup. In another bowl, combine topping ingredients. Spray a 9-by-13-inch baking dish with non-stick oil. Add apples, cover with foil and bake till apples are softened (30-40 minutes at 350 degrees). Cover with topping. Bake uncovered till crisp (20-30 minutes). Serve warm with non-fat vanilla frozen yogurt. Serves 8.

Per serving: 236 calories, 3.8g protein, 41g carbohydrates, 3.6g fiber, 7.5g fat (0.7g saturated), 4mg sodium.