Fruits
Fresh, dried or juices – banana, apple, mango, date, berries, orange, guava, grapes, pineapple, etc.
Recommendations
- 2-4 servings daily
- Eat a variety of colours and types
- Try to have them whole, unpeeled if possible, to retain the fibre
- Fruits make great snacks in between meals
Benefits
What about grabbing a cold and fresh fruit to satisfy your hunger rather than a bar of chocolate? Fruits are an excellent snacking option as they are low in calories and rich in simple sugars, dietary fiber, antioxidants, potassium, vitamin C, and folate (folic acid), which are all essential for optimizing our health and protecting you from certain types of cancers or heart diseases. Fiber-rich fruits help provide a feeling of fullness and can deliver you enough fuel before the second meal.
Calorie content
One serving yield 60 calories, Examples of a serving include: 1 medium apple, ½ cup of fresh fruit juice, 1 medium banana, ½ papaya, 1 slice of pineapple, 1 orange, 1 guava, 4 teaspoons of jam.
