Fruits

Classification:

Stone:

• Plum
• Peach
• Apricot
• Avocado
• Cherry
• Mango
• Jackfruit
• Lychee

Berries:

• Banana
• Strawberry
• Raspberry
• Blueberry
• Blackberry
• Melon :

• Galia
• Honeydew

Hard:

• Pear
• Apple

Citrus:

• Grapefruit
• Lemon
• Lime
• Yuzu
• Orange
• Blood
• Mandarin

WHY IS FRUIT GOOD FOR US?

Fruit is low in calories and packed with vitamins, minerals and fibre. Most of the nutrients found in apples, peaches and plums are in, or just under, the skin. So eating fruit with the skin on can give you more fibre and nutrients.

Fibre helps make you feel full so eating foods high in fibre should help to stop you from being hungry between meals. It also helps to control blood sugar levels. Having a diet rich in fibre helps to reduce the risk of bowel cancer, diabetes and other diet-related diseases. The type of fibre found in fruit is an insoluble fibre. This means it is not absorbed into the body, but passes through the digestive system, removing waste products along the way and keeping the gut healthy.

HOW MUCH FRUIT SHOULD WE EAT? 

We should be eating at least five portions of fruit and veg every day. One medium-sized piece of fruit or a portion of 80g counts as 1 of your ‘5 a day’ (see Getting your 5 a day). For example: 2 kiwi fruits or satsumas, 1 medium banana, orange, apple or pear, a handful of berries or grapes, a wedge of melon or pineapple (80g or more).

DIFFERENT WAYS TO ENJOY FRUIT 

There are so many ways of enjoying fruit: in home-made smoothies, chopped up and scattered over cereal or yoghurt, in fruit salads, grilled, poached or stewed and then served with granola or pancakes. You can also include fruit in lots of savoury dishes: slice an apple or pear into matchsticks and add it to a salad, throw a handful of chopped dried apricots into a Moroccan-style tagine or add prunes to a pork stew for incredible flavour and sweetness.