Why need Fruits

Fruit is a healthy food, full of nutrients, high in fiber, vitamins, minerals, and low in fat and calories. Learn the truth about fruits and the myth that it will make you fat!The old adage that your body is a temple is well known and still has relevance today. Without a solid foundation a temple cannot be successfully constructed and will eventually collapse. The same holds true for the human body. Exercise, nutrition and behavior notification is not just a good lifestyle,or even a better lifestyle, but the best way of life; a fitness lifestyle. The importance of nutrition is imperative as the foundation of any successful fitness program. The core of this foundation should be based around food. Just as certain compounds are necessary to build a solid foundation in a building, specific foods are necessary to build a solid nutritional foundation. Fruit is a healthy food, full of nutrients, high in fiber, vitamins, minerals, and low in fat and calories.It should be for anyone looking to minimize body fat.

The Health Benefits

Eating at least 5 portions of fruit and vegetables each day has very real health benefits. It can help to prevent heart diseases and some cancers.

5 a day is too expensive

Don't be fooled, you could find healthy eating better for your budget. Fruit and vegetables (excluding exotic / imported ones) are surprisingly cheap. An average banana costs 20p - less than most bars of chocolate / crisps from the vending machine - and provides more in the way of nourishment for less calories. 

• Choose fresh fruit and vegetables in season, not only are they cheaper they will also be most flavoursome and at their best. 
• Markets also tend to be cheaper than supermarkets, particularly if you catch them when they packing up for the day. 
• Alternatively opt for supermarket branded tinned or frozen fruit and vegetables. 

Working Your Way to Five A Day

Make it a mission to start working to your five a day quota. Remember you don't have to include all five portions overnight - your body probably won't thank you for it! (A sudden change can cause uncomfortable bloating and gas). Also don't rush out and buy a heap of fresh fruit and vegetables - to watch it rot in the fridge / fruit bowl over the coming week! Build up gradually, make it a habit and remember each extra serving is a step in the right direction. Try these healthy eating tips for including more fruit and vegetables:

Healthy Breakfast 

• Have a glass of 100% pure, unsweetened fruit juice
• Slice some fresh fruit over your breakfast cereal or toss in a handful of dried apricots / raisins
• Try a banana sandwich made with wholemeal / granary bread for extra fibre too
• Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk / low fat yoghurt for a more creamy consistency

Healthy Snacks

• Look out individual portions of carrot batons, dried apricots, raisins and grapes at the supermarket - grab these instead of chocolate / crisps
• Make some crudites - carrots batons, celery sticks, baby sweetcorn, asparagus tips - to enjoy with a low calorie dip
• Keep a piece of fresh fruit on hand - and ensure you eat it before you reach for high sugar / calorie snacks

Healthy Lunch

• Add tomatoes, cucumber, mixed salad leaves to your sandwiches
• Toss a selection of fruit / vegetables and salad leaves together for a delicious alternative - drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll
• Make your own vegetable soup for colder weather

Healthy Evening Meal

• Try to include at least one vegetable with your evening meal
• Add sliced vegetables to stir fries and disguise grated carrot in homemade dishes 
• Make a fresh fruit salad for dessert

Healthy Eating Out

• Order a pure, unsweetened fruit or vegetable juice
• Request a side salad or vegetables instead of chips
• Order a fresh fruit salad for dessert

What is a Portion of Fruit and Veg?

• 1 apple, banana, pear, orange or other similar sized fruit
• 2 plums, satsumas, kiwi fruit or other similar sized fruit
• 1⁄2 a grapefruit or avocado
• 1 large slice of melon or fresh pineapple
• 3 heaped tablespoons of vegetables, beans or pulses
• 3 heaped tablespoons of fruit salad or stewed fruit
• 1 heaped tablespoon of raisins or sultanas
• 3 dried apricots
• 1 cupful of grapes, cherries or berries
• 1 dessert bowl of salad
• 1 small glass (150ml) of pure fruit juice

Healthy Eating with Weight Loss Resources

Your Weight Loss Resources Food Diary keeps a tally of your fruit and vegetable servings each day. Our calculation is based on the principle that 80g fruit or vegetables = one serving. Whilst, for simplicity, this is an approximation, it proves to be a good indication of your fruit and vegetable intake, and will help get to 5 a day.

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