Some people think that certain/all fruits should not be eaten because they have heard that they are too high in sugar. Since this is something I hear often from my clients who have decided to cut out fruit because it is too sugary, I decided to give some advice around eating fruits :)
All fruit naturally contains fructose (fruit sugar) which gives fruits their sweet taste, with some fruits having a higher fructose content than others.
This does not mean that you should avoid fruits that are higher in fructose, but that you should watch the portion size of any fruit.
Why should we eat fruit?
Fruit is a great source of energy, fibre and vitamins, with different fruits offering different vitamins, so a variety is important.
Fruit is great as a snack to keep your blood sugars stable between meals and prevent dips in energy or too much hunger at main meals (Pair a fruit with some nuts or a plain low fat yoghurt to keep blood sugars even more stable).
Research shows that diets with a focus on fruit and vegetables is protective against lifestyle diseases, especially certain cancers.
Some tips for including fruit in your diet:
Generally, one tennis ball size fruit is one serving (about 100g).
Go for fresh fruit rather than dried, as the skin is where most of the fibre lies, which keeps you fuller for longer, helps you to be more regular and causes less of an effect on blood sugar levels.
Aim for 2-3 fruit servings per day. Enjoy with a breakfast meal, as a great snack option or as a dessert alternative.
Eat the whole fruit instead of drinking fruit juice- the skins are what offers most of the fibre. If you choose to drink juice, dilute it with water since 1/2 cup juice (125ml) = 1 fruit serving.
Some fruit serving sizes: (1 fruit portion)
1 small banana
1 medium apple/pear/peach/nectarine
8-10 grapes/litchis
1.5 cups strawberries
2 plums/ naartjies
1/2 cup berries
5 granadillas!
For a personalized meal plan and more healthy lifestyle tips, tricks and recipes visit my website www.gabilaskerdietician.com/book-online to book a consultation.