Optimal Fruit Servings for a Healthy Diet

Eating Fruits: The Best Time and Portion for a Healthy and Fit Body

Introduction

Fruit is an essential part of any healthy diet. However, to benefit from it fully, every woman or girl who seeks to maintain her fitness should consider some things.

Eating Fruits in the Morning

Some health experts believe that the most appropriate time to eat fruits is in the morning and on an empty stomach, that is, at breakfast. When eating fruit on an empty stomach, the digestive system quickly breaks down the sugar in it, and thus we can benefit from it better than other nutrients found in fruit, such as: "fiber and vitamin C." Fruits also contain antioxidants that can reduce inflammation in the body. Therefore, eating fruit on an empty stomach may help us benefit from it as much as possible.

Eating Fruits with Breakfast

In addition, eating fruit with breakfast may be unusual for many women; Therefore, nutrition experts advise getting used to eating it with breakfast gradually. One of the suggested ideas for fruits for breakfast is to eat cranberry salad, as berries are one of the fruits that contain high amounts of antioxidants, which makes them suitable for breakfast, in addition to their very low calories. So take advantage of berries with a little strawberry, and a little almonds or yogurt for a "healthy breakfast."

Eating Fruits with Other Foods

On the other hand, eating fruit with other foods may slow down digestion, due to digestive enzymes being busy with other functions, which may lead to indigestion, flatulence, and digestive problems in the long term.

The Amount of Fruits to Eat

Since fruits represent a mine of benefits for the body, but if consumed in excess, they can harm us; Let us inform you on the "Hea" website about the "normal recommended amount to eat" and how to benefit from it within various healthy diets, based on the recommendations of therapeutic nutrition consultant Dr. Fayrouz Magdy from Cairo.

Eating Fruits May Lead to Adverse Results

Consuming fruits in large quantities throughout the day may lead to adverse results, even for women or girls who do not consume other sugary products. According to Dr. Fairouz, fruit can be eaten at any time of the day, as it is rich in vitamins, a source of fiber, enhances satiety and regulates the transit process, especially in cases of constipation, but eating it in excess may lead to adverse results. Consumption must be reasonable due to the sugar found in fruits, which is fructose, the consumption of which in large quantities increases blood sugar levels.

The Normal Recommended Amount of Fruits per Day

Dr. Fairouz continued, although fruits are necessary for the proper functioning of our bodies, a healthy woman or girl should not exceed 3 to 4 servings of fruit per day. A serving is equivalent to about 200 grams of fruit. For example, one serving of fruit is equal to: "two kiwis, an apple, half a banana, or 15 to 20 grapes."

Eating Too Much Fruit

Dr. Fairouz pointed out that eating a lot of fruits can suddenly cause discomfort to the digestive system, such as: "bloating, intestinal pain, or transit disorder." This is due to the fiber it contains, which can be particularly irritating to the intestines.

Dried Fruits: The Best Part of Your Healthy Diet…but!

Dr. Fairouz explained that it is good to know that dried fruits have many benefits, because they preserve vitamins and minerals. Many types of dried fruits are a good source of fiber and potassium, two nutrients that a woman or girl needs to consume more of. Note that dried fruits contain a large amount of calories and sugars, but experts confirm that they have the same benefits as fresh fruits.

5 Types of Dried Fruits and What to Be Careful of

Here, Dr. Fayrouz confirmed that some dried fruits are more beneficial than others, and that calories can accumulate and lead to weight gain if a woman or girl does not pay attention to the amount she eats. Below we present the benefits of 5 types of dried fruits, and what you should be careful of.

• Mango
• Pineapple
• Plum
• Apricot
• Banana slices

Important Information for Better Health and a Fit Body While Eating Fruits

According to Dr. Fairouz, nutrition and public health scientists confirm; The production of sugars adversely affects the burning of fat in the body. When the percentage of sugar increases, the body secretes the hormone insulin, which works to regulate blood sugar, but it also works to reduce fat burning.

Conclusion

In conclusion, eating fruits is an essential part of a healthy diet, but it is important to consume them in moderation and at the right time. It is also important to pay attention to the type and amount of fruits you eat, as well as the way you prepare them.

FAQs

• Can I eat fruits with other foods?
  • Eating fruits with other foods may slow down digestion and lead to indigestion, flatulence, and digestive problems in the long term.
• How much fruit should I eat per day?
  • A healthy woman or girl should not exceed 3 to 4 servings of fruit per day.
• What are the benefits of dried fruits?
  • Dried fruits have many benefits, such as preserving vitamins and minerals, and providing fiber and potassium.
• Can I eat too much fruit?
  • Yes, eating too much fruit can cause discomfort to the digestive system, such as bloating, intestinal pain, or transit disorder.