Fruit

          Fruit is loaded with nutritional value, it is rich in anti-oxidants. It has been demonstrated in studies that anti-oxidants reduce the incidence of cancer, heart attacks and stroke. Anti-oxidants work by preventing cell damage.

         Health experts recommend 2-3 servings of fruit a day.

                  Citrus fruit is among the richest source of vitamin C;

n      Oranges

n      Grape fruit

n      Tangerine

n      Rock melons

n      Kiwi fruit

n      Strawberries

n      Raspberries

n      Mangoes

n      Pawpaw

n      Cranberry juice

         Brightly coloured fruit is high in Beta Carotene, the body converts Beta Carotene to vitamin A;

n      Apricots

n      Rockmelons

n      Mangoes

n      Guavas

n      Grapes

n      Apples

         Many fruits are high in Potassium, adequate Potassium appears to reduce high blood pressure;

n      Bananas

n      Melons

n      Apricots

n      Dried fruit

         Most fruit is low in kilojoules and high in fibre, pectin is a soluble fibre that helps regulate blood cholesterol level, some fruits contain both soluble and insoluble fibres,

n      Apples

n      Pears

n      Berries

n      Citrus and dried fruits

          Fruit should be washed well before eating, some fruit should be peeled. Ones that should be peeled are apples that are waxed. The wax seals the skin and prevents the pesticides being washed away. Do not use any type of soap when washing fruit.

         If you are uncomfortable eating fruit that has been treated with pesticides, you have the choice of buying organically grown fruit, but expect to pay more.

     Ways to eat more fruit

1.      At breakfast top your cereal with;

n      Sliced banana

n      Kiwi fruit

n      Fresh berries or dried fruit

n      Sliced mango

n      Drink a small glass of orange juice

2.      Make smoothies with yoghurt, milk or soy milk, mix with fresh or frozen berries

3.      Take a single serving of unsweetened fruit to work with your lunch

4.      Don’t throw away over ripe bananas. Peel and freeze them and use for smoothies

5.      Add fruit to your green salads

6.      Mix low fat yoghurt with fruit

7.      Fill rockmelon with low fat cottage cheese

8.      Add berries to pancake batter, top with stewed apples or rhubarb instead of syrup

9.      When eating out order fruit as a dessert

                  Just a few suggestions to help us and our children consume a greater amount of fruit…..

       I hope this helps………..