People who eat more vegetables and fruits as part of their overall diethave a reduced risk of chronic diseases. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
Any fruit or 100% fruit juice counts as part of the fruit group. Canned, fresh, frozen or dried--any variety of fruit is a good one! Fruits are high in:
- Antioxidants: fruits have alot of vitamins and minerals that help protect cells from damage caused by free radicals. Free radicals can cause cell damage and contribute to the development of heart disease, cancer and other illnesses. Berries are good sources of antioxidants like beta-carotene, selenium, vitamins A, C, and E. Fit more fruit into your diet by adding berries to your cereal or using them as a healthy snack during the day.
- Fiber: fruits are high in fiber, which helps relieve consitpation and can lower cholesterol and blood glucose levels. Fiber also promotes weight loss because eating it makes you feel full longer and prevents over-eating and snacking. Apples and pears are a great source of fiber!
- Vitamin C: many fruits are high in Vitamin C, which helps with wound healing, boosting the immune system and strengthening bones and teeth. Fruits high in Vitamin C include kiwi, pineapples, cranberries and strawberries.
- Potassium: a mineral necessary for proper cell, tissue and organ functioning, is found in large concentrations in bananas, citrus juices, and cantaloupes.
Experts think that the right servings of fruit are 2-4 a day.
So, what exactly is a serving?
The USDA says that one serving of fruit or vegetable is equal to 1/2 cup. One serving of sliced fruit is equal to 1/2 cup; however, a single piece of fruit, such as an apple or an orange counts as one serving. Also, 1/2 cup of 100% fruit juice counts as a serving. See the photo to the left to help you figure out a serving size!
Fruit should be eaten at least twice, possibly away from meals; it is perfect for a snack.
Why these recommendations? Because if it is true that fruit is a healthy food (it's rich of vitamins, antioxidants, mineral salts, water and fibers, so it stimulates diuresis, intestinal transit and last but not least cellular renovation), however it is not possible eating fruit without control, because fruit is also rich of sugars which, introduced in excess, can raise the daily caloric amount and the quantity of sugar in the blood (important to be checked by people suffering from diabetes).
It's good therefore to remember that vegetables and fruit have their calories - which are obviously less than other food - in order to choose them keeping an eye on their nutrition facts and to eat them in a balanced way.
Let's enjoy some FRUIT SALAD topped with low fat whipped cream (read the recipe in my previous post)...
For four servings
Wash and cut 14 onces of low calorie fruit (like apples, pears, strawberries, berries, watermelon, apricots, pineapple... Avoid coconut, bananas, avocados, mangoes, dried fruit, canned fruit *!!!!), add juice of half a lemon mixed with 1/2 cup of water and, if you need, a teablespoon of honey.
Indulge in this dessert... love youself and life!
* Coconut: there’s a reason coconut tastes so good in cakes and cookies, and that’s because it should be viewed as a dessert... Coconut is delicious but full of calories and fat.
Bananas: they're packed with potassium and other important vitamins, but they are also high in calories. One banana alone delivers around 120 calories and a lot of sugar. However, you shouldn’t have to completely banish bananas from your eating regimen, just be aware of their high caloric count and consume them in moderation.
Avocado: they're fat (even if it's a good fat!) and therefore loaded with calories; like for bananas: consume avocados in moderation.
Mangoes: they taste very good, unluckily they're at top level in sugar!
Dried fruit: this type of fruit is depleted of its water so it’s more calorically dense and you may eat more than the right amount before your stomach feels satisfied... Check also the additives (sugar and chemicals) some Companies use to extend preservation.
Canned fruit: it's doused in sugary syrup, not helpful in the effort to "save" calories!
Sources: Clemson University
