Wait! What’s that? You don’t eat plenty of fruit every day because it is expensive? WRONG. I have to disagree; I’ve certainly never ‘over paid’ for fruit. There is a wide range of fruits out there and the majority come at an affordable price. I mean, you can get 5 if not 6 bananas for 89p, 400g of frozen raspberries for £2 and a bag of 6 apples for £1, so don’t give me excuses. For now, get your thinking cap on, ditch those fancy labels, buy fruit in bulk and buy fruit frozen, fresh or tinned.
Why am I so adamant that you eat fruit? Well all fruits (as we know) are full of many health benefits. But more importantly, studies have identified that those who eat more fruit as part of a healthy and balanced diet are less likely to develop chronic diseases. Don’t worry, I’m not going to list all the fruits that I can think of. The purpose of this article is to persuade you to eat more fruit and to help you find simple ways of adding more fruit to your daily eating habits.
Why eat more fruit?
Before I begin, let me just point out that fruit is NOT BAD FOR YOU. It is utter garbage that people say fruit is bad for you because there’s ‘too much sugar’. You are talking about the WRONG ‘sugar’; are you seriously telling me that people are overweight and obese because they’ve been eating too much fruit? – that’s right, I didn’t think so.
Fruits are naturally low in fat, sodium and calories but high in fibre, which is good! It has been proven that the goodness helps with maintaining a healthy blood pressure and a healthy blood pressure is thought to reduce the risk of chronic diseases, such as Heart Disease. Effectively, we can get away with eating as much fruit as we want (unless you’re weird and want to eat 15 bananas a day). This is why on our British ‘Eat Well Plate’, you may have noticed that fruits (and vegetables) have their own section – they are so important that they need to have their own large section (to represent that we need to consume large quantities) AS WELL as having a large, separate section for ‘carbohydrates‘.
Fruits are packed with vitamins such as: A, B1, B2, B6, C, E and K which help with the following: the promotion of growth, the promotion of red blood cells, keeping healthy eye vision, keeping skin healthy, maintaining strong cellular structures, maintaining a strong nervous system, reducing the risk of infections and fighting against toxins in the body.
Additionally, fruits are also packed with minerals such as: Niacin, Folate, Pantothenic Acid, Calcium, Potassium, Magnesium, Iron, Zinc, Selenium and Phosphorus. These minerals help with: the development of strong bones and teeth, the control of bodily fluids inside and outside the cells and it helps to convert the food you eat into energy.
How can you add fruit to your diet?
I have come up with a few simple ideas which can help you easily add a range of fruits to your diet – can you think of any other examples?
Breakfast – Smoothies! One of the easiest ways to consume plenty of fruits in one sitting and also something which you can prepare in the evening (which is what I do because I am too lazy in the morning) and store in a bottle for the next day. I will be uploading future articles for smoothies to give you some of my favourite recipes; or you can get creative and make up your own. Start by adding a few of your favourite fruits with a spoonful of Greek yoghurt, fruit juice and a handful of porridge oats to create the perfect, filling and tasty smoothie. (Keep reading below)
Fruit Salad – Another simple example of how you can consume a number of different fruits in one sitting. Mix together a range of tinned and fresh fruit, top with your favourite low-fat yoghurt and sprinkle with crushed nuts and seeds. Fruit salads make the perfect breakfast or even mid-morning/afternoon snack and let’s not forget a healthy alternative for tasty summer dessert.
Colourful Porridge – Porridge is probably the best breakfast you can have. So why not make it even better by topping with fruit. A handful of blueberries, chopped banana or chopped kiwi is all you need – come on, it’s that easy!
Challenge yourself this week by making sure you have at least 7 fruits and vegetables a day (the minimum recommended daily amount here in the UK). Keep a note of how many you have had, or suggest a challenge with your friends, family or work colleagues so you can all join in with a healthy competition! Not once have I said to ditch the sweets and treats, because…come on let’s face it, WE LOVE TREATS! It’s purely about increasing your awareness and fuelling that beautiful body of yours with the vitamins, minerals and fibre it needs.
© 2016 Naomi Laws. All rights reserved.