How to increase your daily fruit intake

Research shows that a increase in healthy eating snacks like fruit,can
dramatically reduce your risk to many diseases.
Fruit is rich in antioxidants,which is good for your health.Antioxidants
destroy harmful substances in your body.These harmful substances are
called free radicals.They can build up in your body and cause cancer.
Do you think it is a good healthy eating idea to increase your fruit
intake?

Ways to increase your fruit intake

1. You can have fruit as a snack,eating healthy snacks like fruit is delicious
and nutritious,and require little or no preparation.
2. You can take an apple,orange,or banana with you to work or when you go
out for the day.
3. Get into the habit of having a good selection of fruit at home and work.
If you do this it will be easy to get your daily minimum of five servings in.
4.Be adventurous have exotic fruits like loquats,mangoes,lychees,and figs.

Eating healthy fruit can be so easy to do,it can easily be added to your
main meals. Here are some ideas.

Breakfast

1. To liven up your whole-grain cereal top it with-
a chopped apple
a sliced peach
handful of berries
handful of raisins

2. Have a big bowl of fresh fruit pineapple or melon chunks or raspberries or
strawberries topped with low-fat yogurt.
3. what you could also have is a glass of 100 percent juice- grapefruit,orange,
or apple.

Lunch

1. Brighten up a green salad,add some fruit,such as orange segments and/or
sliced peaches.
2. Why not try to have a banana and walnut sandwich,instead of a meat or fish
filling.
3. How about having a fresh fruit and yogurt smoothie.
4. You could finish your lunch with a fruit salad.

Dinner

1. A healthy eating idea is to start with a slice of sweet ripe melon.
2. Try a sweet-savoury main dish such as grilled chicken with mango or
mackerel with gooseberry sauce.
3. You could finish with a fruit dessert,such as baked apricots or apple.

Dried fruit as a snack

Dried fruits are a good snack soaked or cooked,use them to top hot or cold
breakfast cereals.
You can make compotes and stuffing,or be added to baked goods.
Dried fruits are healthy,but a word of warning.If you have asthma or
allergies you may be sensitive to sulphured foods.Which is contained in
dried fruit,so it is best to buy the unsulphured dried fruits.

What is a serving

At least five servings of fruit and vegetables are recommend,suggested
fruit servings include
1 medium apple,pear,orange,peach or banana.
3 apricots or 2 plums.
1/2 a grapefruit.
3 tbsp fruit salad or stewed fruit.
1 wedge (5cm/2in) of melon.
1 tbsp raisins.
100ml (5floz) 100 percent juice.

To find out more click on the link below