Hey Fitfam Foodies!
This is me tryna continue my 5part series on Food Groups!
Hopefully I will pull through, lol!
So , so, so... Let's get to business right away.
In this post we will look significantly at Fruit.
Most of us eat only about
half the recommended quantity of fruit. However many of us drink far too
much packaged fruit juice. Fruit juices can be high in energy and low in dietary fibre, and can even damage your teeth. Whole fruits are a much better choice, and are more
filling.
What’s in the
fruit group?
A wide variety of fruit
is grown and available worldwide. There is plenty of choice throughout the
year. Choosing fruits in season provides better value and better
quality. Eating seasonally also adds more variety to your diet throughout
the year. And just like with veggies, choosing different colored fruits
increases the variety of nutrients, which can enhance your health!
Choose fruits from these different fruit
categories:
- pome fruits such as apples and pears
- citrus fruit such as oranges, mandarins and
grapefruit
- stone fruit such as apricots, cherries,
peaches, nectarines and plums
- tropical fruit such as bananas, paw paw,
mangoes, pineapple and melons
- berries
- other fruits such as grapes and passionfruit.
How much
should I eat from the Fruits Group?
Did you know that by the
age of nine, 2 serves of fruit per day are recommended!
- 1 medium apple, banana, orange or pear
- 2 small apricots, kiwi fruits or plums
- 1 cup diced or canned fruit (no added sugar)
Or only occasionally:
- 125ml (½ cup) fruit juice (no added sugar)
- 30g dried fruit (for example, 4 dried apricot
halves, 1½ tablespoons of sultanas)
Eating dried fruit
regularly, is not recommended as it is high in kilojoules, can stick to the
teeth and increases the risk of dental decayy. Also, you can easily eat more than you realise!
Fruit juice should only
be drunk occasionally as it is acidic and can increase the risk of dental
erosion. Fruit juice also has less fibre and other healthy nutrients than
the whole fruit provides.
What can I do
with fruit?
Eat fruit fresh and whole
of course! In fact, fruit is the most nutritious for you eaten fresh and
raw. Fruit can be added to cereal, porridge, toast, salads, or used to finish a
meal. Fruit also makes a convenient snack in between meals and while out and
about.
Fruit based desserts like
baked apples, fruit crumbles or stewed or poached fruit are healthy and
nutritious. Fruit is also great for adding to pancakes, pikelets, scones and
low fat muffins.
Health benefits of fruit
Health benefits of fruit
Did you know there is
increasing evidence that whole foods such as fruit are more effective in
reducing the risk of cancer than specific vitamin and mineral supplements?
There is also building evidence that some risk factors for cancer can be
avoided by eating fruit (and vegetables and legumes) during childhood and early
adult life.
Most fruits are low in
energy and high in fibre and water, making you feel fuller. This
reduces the risk of over eating which can cause weight gain. The fibre in
fruit is also thought to reduce the risk of some cancers, including colorectal
cancer.
Fruit is abundant in
vitamins, minerals and phytochemicals. Vitamins such as vitamin C and E and
different phytochemicals may reduce the risk of cardiovascular conditions.
Potassium and magnesium found in fruit have also been linked to lower blood
pressure.
Different colored fruits, especially orange, red and yellow
fruit, contain carotenes (Vitamin A) which are also thought to assist in immune
function.
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