WHO recommends eating at least 5 servings (400 grams) of fruits and vegetables every day. Sweet fruits saturate the body with vitamins, minerals, improve mood and give a boost of vivacity. But few people know how to eat fruit properly. The healing effect is influenced by a lot of nuances: the type of fruit, freshness, storage conditions, time and method of use.
How much fruit should you eat each day?
Eating a healthy diet involves consuming the right amount of fruit. But how do you determine the exact figure? You have two options: agree with the opinion of the WHO, or take into account the latest research from scientists from Imperial College London in 2017.
The experts analyzed 95 scientific papers on the relationship between nutrition and health. They concluded that the more fruits and vegetables in a person’s diet, the better.
Here’s how the number of fetuses affects the reduction in the risk of premature death:
- 400 gr. – 15%;
- 800 gr. – 31%.
800 gr. – This is about 10 servings. That is, for the prevention of chronic diseases, you can eat 5 medium fruits and the same amount of vegetables every day.
“On schedule”: what time to eat fruit?
Perhaps the most controversial question among nutritionists is what is the right time to consume fruit. He gave rise to many myths and pseudoscientific reasoning. Let’s take a look at four times when people typically eat sweet fruits.
British anthropologist Alan Walker considered the best time to eat fruit in the morning. Today, many nutritionists share his opinion.
They make the following arguments:
- fruits saturate the body with vitamins, help to cheer up;
- stimulate the digestion process and do not overload the stomach;
- due to the presence of fiber, they provide a feeling of fullness for a long time.
However, fruits also contain fructose. Experts have repeatedly shown that this sugar, unlike glucose, weakly stimulates the production of insulin. But the latter is responsible for the feeling of satiety. Such conclusions were reached, in particular, by scientists from the American Medical Association in 2013 and from the University of Southern California in 2015.
Important! If you eat fruit for breakfast as your main meal, you will be very hungry for dinner. And this is fraught with overeating.
Many healthy eating sites provide information on how to eat fruit properly. And it is often stated that sweet fruits should not be mixed with other foods.
These ideas spread on the Internet thanks to the nutritional theory of naturopath Herbert Shelton, who had no medical training. They have not been scientifically proven. You can eat fruit for dessert!
Important! Fruits contain a lot of sugars, which are a favorite food of the intestinal microflora. Therefore, the simultaneous intake of fruits and high carbohydrate foods can provoke a feeling of discomfort.
In the evening, a person’s metabolism slows down, so eating foods high in sugars (including fruits) is undesirable. This can lead to a set of extra pounds.
Gaps between main meals
According to any nutritionist, this is the ideal time to consume the product. What is the right way to eat fruit: before and after meals? 30-40 minutes before the main meal or 2-3 hours later. Let’s say you had breakfast at 08:00. So at 11:00 you can already treat yourself to a healthy dessert. The received energy will be enough for you until lunch.
Which fruit should you choose?
What fruits can you eat with proper nutrition? Anyone! The main thing is that you do not have contraindications to them. Try to buy seasonal fruits. Use the table to find the right fruit.
|Name||Who are useful||Contraindications|
|Citruses||Immunocompromised people on a diet||Gastritis, ulcer, acidity|
|Peaches, apricots, nectarines, plums||Anyone who suffers from chronic constipation||Diabetes|
|Cherries, sweet cherries||For chronic fatigue, hormonal disruptions, anemia||Gastritis and ulcers with an exacerbation, obesity|
|Apples, pears||With diseases of the heart and blood vessels, liver, poor digestion||Exacerbation of diseases of the digestive tract|
|Persimmon||Visually impaired, aging skin||Constipation tendency, obesity|
|A pineapple||Losing weight, in a state of apathy or depression||Pregnancy, taking anticoagulants|
|Bananas||“Heart”, with a weakened nervous system||Diabetes mellitus, obesity|
|Grape||For asthma, heart disease, liver disease, poor digestion||Diseases of the gastrointestinal tract, pregnancy, diabetes mellitus, obesity|
From this point on, we eat fruits correctly: between main meals, clean, fresh and raw. We try to make a varied diet, but taking into account contraindications. The body will really like this approach. He will thank you with good health, strong immunity and beautiful appearance.
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