Fruit
It is better to eat fruit whole for the full nutritional value and the satiety effect.
One serving of fruit provides 10 g of carbohydrates, 1-2 g of protein and 40-50 kcal.
All the vitamin C and half of the vitamin A that we need daily, comes from fruit. It should, therefore, not be considered a luxury, but a necessity, moreover, it should not be substituted with yoghurts or desserts.
To obtain the benefits of vitamin C, (an anti-oxidant), it is advisable that one of the pieces of fruit chosen be selected for its content of this vitamin: guavas, kiwi, mangos, pineapples, sharon fruit, citrus fruit, melon, strawberries, or currants.
Two or three pieces of fruit should be eaten daily, and at least one should be a citrus fruit, (orange, mandarin, grapefruit, or lime).
Commercially produced juices called “nectar” are made with added pulp, so the content of vitamins and minerals is lower, and furthermore, they contain added sugar, which increases their energy contribution.
Fresh fruit and vegetable juices have values equal to the original fruit. Be sure not to strain them, or you will lose all the pulp, and its fibre content.
