‘Fruit-ing Health’ by Vikas Bhargava
The healthiest way to eat fruits, which is followed by many and supported by nutritionists, is to eat them between meals. These will serve as snacks and will cut down the portion of the meals. In order to have a healthy fruit diet, you need to dispel certain myths associated with this wonder food.
Preferably, fruit should be eaten before the two main meals because the fibres it contains help reduce the absorption of simple sugars, thus reducing the glycemic index of foods.
If you are looking for an instant energy boost, you can have two dates with water, says a nutritionist. Fruits like banana, apple and papaya are good to consume in morning empty stomach for vitamins and fibre as per the dietician.
However, as per reported in research, you should not eat an apple when you have an empty stomach, it may cause bloating and constipation. In a nutshell, the preferably best time to eat an apple is morning hours, usually after breakfast.
Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. The guide below will give you an indication of typical portion sizes for adults. Children should also eat at least 5 portions of a variety of fruit and vegetables a day.
5 A Day fruit portions
Small fresh fruit
A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.
Medium fresh fruit
A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.
Large fresh fruit
A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).
A few reports suggest, there is no right or the perfect time to eat fruits for weight loss. Fruits are high in fibre, so you are full for a longer duration after eating them, which prevents overeating. Taking fewer calories promotes weight loss.
Fruits are full of important vitamins, nutrients, and fibre, but craving fruit can be a symptom of dehydration, low blood-sugar levels, or even a change in hormones. Many a times this desire for fresh ingredients appear when your body needs more Vitamin C, calcium, iron or magnesium, studies suggest.