Fruits are an important part of a balanced diet. Despite this, 60% of Americans do not consume enough fruits. Many people claim that fitting them in and doing so is difficult. It takes 2 to 3 cups of fruit to complete your daily requirements. For many, this is a difficult task.It takes 2 to 3 cups of fruit to complete your daily requirements. For many, this is a difficult task.
Beware of food manufacturers who place small amounts of “real fruits” in foods and include them as “real fruits” on their food label. These claims do not translate as whole fruit or as a piece of fruit. Take a look at the Nutrition Label ingredients. Ask yourself, is this fruit listed as “whole fruit” or “fruit flavored?” If it is “fruit flavored” it is not counted as whole fruit.
Food makers should be wary of adding little amounts of “real fruits” to dishes and labelling them as “genuine fruits.” These claims don’t apply to whole or cut fruit. Examine the ingredients listed on the Nutrition Label. Is this fruit “whole fruit” or “fruit flavoured”? It’s not considered entire fruit if it’s “fruit flavoured.”
Dried fruits, such as raisins, cranberries, and prunes, are pure fruits, but they should be consumed in moderation because drying concentrates their flavour and increases their calorie content. Consider the calories in a cup of fresh grapes versus half a cup of raisins: a cup of fresh grapes contains around 104 calories, while half a cup of raisins contains 216 calories. Another options is freeze drying fruits, eating that type of fruit does not contribute high calories, has good flavor and retain most of their nutrients. However, they are expensive.
100% Fruit Juice
One hundred percent fruit juices count as a serving of fruit. However, the whole fruit of an orange provides 62 calories, 3-g of fiber. One serving of juice, a ½ cup serving with pulp, has the same calories as whole orange, but the difference is the lack of fiber.
Yogurt with Fruit at the Bottom
Fruit is usually included in yogurt. The amount of fruit it contains does not supply much nutrients and the sugar added increases the caloric levels. It is better to buy plain low-fat yogurt and add your own serving of fruit.
The Science behind Fruits
Fruits are friends to having a healthy heart. In a study conducted by the Finns’ women added ½-cup (4 ounces) of mixed berries and about 2 ounces of pureed berries to their daily diets. Their good cholesterol (HDL) was improved by 5.2 percent after 8 weeks. Fruits are associated in lowering the risk of Cancer. A Japanese study of over 42,000 adults showed that citrus consumption reduced the risk of all types of cancer. Many factors may attribute to the findings. One idea suggests that the flavonoids of lemon may inhibit the growth of cancer cells. Fruits are a great helper in losing weight. Researchers in Brazil asked women to add 3 apples, pears or equal amount of fiber containing oat cookies.
Various Global Trends of Fruits
Make fruits a mainstay of your meal preparation. Choose a vibrant fruit that is both pleasant and nutrient-dense. Fruits such as blueberries, strawberries, oranges, apricots, kiwifruit, cantaloupe, watermelon, apples, pomegranate, mangoes, cherries, peaches, and nectarines are delicious and high in antioxidants. They can be eaten raw, cooked, as a cereal or salad topper, or as a chutney for grilled roasted meats, fowl, or fish. Take a look at the exotic fruits that are grown and shipped from all over the world and delivered to us across national and geographical boundaries through a variety of channels the next time you go to the grocery store.