Fruit, an excellent option for your body

It is always preferable to eat whole fruit, instead of blended fruit, to benefit from all its nutrients

Fruit, an excellent option for your body: They are the third link in the nutrition pyramid. The head of health and nutrition at Nestlé, Laura González, reveals the past, the benefits and the myths associated with these foods.

The fruit category includes: all fresh or minimally processed fruits ; and dried fruits. Juices only count as one serving of fruit.

They must be juices with no added sugar or commercial juices that are 100% squeezed. Does not count as fruit, nectars or fruit-based drinks. In any case, the nutritionist reminds us that it is always preferable to eat whole fruits, instead of liquefied fruit, to benefit from all its nutrients.

Great nutritional value

Fruits stand out for their high content of fiber, water, minerals, vitamins and phytochemicals, with a high antioxidant capacity.

Their high water content (sometimes reaching up to 90 percent) makes them very low in calories. The small caloric intake of fruits comes from the sugars they contain, which are also responsible for the characteristic sweet taste of these foods.

They do not provide protein and contain very little fat, except, for example, avocado, which is very rich in healthy fats.

Tips to get the maximum nutritional value:

Ensure the daily consumption of fruit without its preparation being a barrier to obtain the maximum nutritional value that this food provides us.

1. Watch that the fruit does not deteriorate.
2. Avoid storing them for many days in the fridge
3. Wash them just before consuming them, but if you decide to wash it and store it in the fridge, make sure that all the moisture has been removed and store it in an open container with a grid at the bottom.
4. Prefer consumption fresh, raw and unpeeled
5. Always wash, with or without skin
6. If squeezed, add the pulp

Should we eat fruit every day?

The answer is redundant: yes. Fruits are within the group of foods that are consumed daily.

As with vegetables, daily consumption of fruit has been associated with a lower risk of chronic diseases. In fact, low intake of fruit and vegetables causes up to 2.7 million deaths a year worldwide, according to the World Health Organization (WHO).

Its nutritional content and its absence of salt, fats and added sugars are responsible for the multiple beneficial effects that fruits provide us. In addition, "when we eat fruit, basically what we are doing is displacing the intake of other indulgent foods," explains Laura Gonzalez.

Tips to eat more fruit

1. Choose seasonal fruits: they are cheaper, taste better and are more respectful of the environment, especially if they are local
2. Include fruit in the desserts of our lunches and dinners
3. Take advantage of the versatility of fruits in the kitchen. Eat fresh, blended, dried, and occasionally cooked (for example, baked apples)
4. It is very good to have fruits available at home. That they are in sight or even already cut and prepared in the fridge

4 tips for your children to eat more fruits:

1. set an example
2. Make them participate in the purchase and choice of fruit
3. Expose them to a variety of fruits
4. Never use fruits as punishment