Fruit after the meal – Did you know that after the food, the nutritionists recommend eating a piece of fruit? We’ll tell you why!
One of the most important reasons it is advisable to consume a piece after each meal is to prevent obesity. That prevents us from consuming much more caloric desserts containing empty calories and contributing to excess kilos. These desserts do not benefit the body since they lack vitamins and minerals (fried foods, industrial pastries).
Fruit after the meal
What do Fruits Contribute?
Although the nutritional content of fruits depends on the varieties and the degree of ripeness, we can talk about five main components:
- Water is the main component of the fruit; every 100 grams contains between 80-90% water. Hence, during the summer, it is especially advisable to consume fruit.
- The carbohydrates. The primary sugar in fruit is fructose, as well as glucose and sucrose, which are what give it its sweet taste.
- Fiber is another essential component; it is what regulates gastrointestinal function.
- Minerals like potassium, calcium, or magnesium.
The vitamins A, C, and E. The A is responsible for regenerating the skin and keeping the mucous membranes in good condition. C is a known component with antioxidant properties and stands out for its ability to increase defenses. Vitamin E also has significant antioxidant properties and stands out for its benefits in the health of muscles and the nervous and immune systems.
The variability in the composition of vitamins and minerals of fruits is excellent. Therefore, it is essential to consume it in a varied way to guarantee a balanced nutritional contribution. And always, always, it is best to swallow it whole and raw (or cooked) to take better advantage of its nutritional qualities.
If we peel it, it is better not to do it too much, that is, not to remove all the skin because underneath it, especially in the case of oranges (the white part), is where a good amount of the vitamins are concentrated and, above all, fiber. It is also essential to choose various colors and textures, as many as seasonality allows us.
Fruit after the meal
How much Fruit in a day is recommended?
Fruit is an easy food to digest, a particularity that makes it advisable to consume at any time of the day. ‘5 a day is the slogan that for years reminds us of the importance of consuming fruit and vegetables daily. This international movement promotes the consumption of fruits and vegetables worldwide and is present in more than 40 countries.
When this campaign came up, some questions arose about incorporating and increasing the daily intake of these foods into the daily diet. The movement insists on reaching at least 400 grams per day of these foods and introducing some vegetables as an ingredient in the first course or as an accompaniment to the second in the main meals and about three pieces of fruit every day.
However, it should be unavailable into account that the recommended serving depends on each person, on many factors. Although the recommendation can be established to consume 2 to 3 daily servings of fruit and that one of them is citrus. A portion of fruit (140-150 grams raw and net) is equivalent. For example, to a medium piece of fruit (pear, apple, or banana); one or two slices of melon or watermelon; two or three pieces of mandarin oranges or figs; eight or ten strawberries or a plate of grape or cherry desserts. As age advances, it is advisable to substitute some portion of fruit for vegetables.
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Does Fruit sugar make you fat?
The World Health Organization (WHO) differentiates, in the document Guidelines on the intake of sugars for adults and children, between intrinsic sugars and free sugars. Intrinsics are found naturally in whole fruits and vegetables. The free ones are monosaccharides or disaccharides added to food or beverages by the food industry and are related to an increased risk of tooth decay and chronic diseases. Hence it is advisable not to exceed 10% of our caloric intake.
But the WHO does not include intrinsic sugars in this recommendation. And this is also one of the main reasons why a juice does not equal one of the five servings of fruits and vegetables. Therefore, before taking a fluid, it is better to opt for a whole piece of fruit.
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