Monday, January 31, 2011

Eating to Survive - Fruits

Many persons don't include fruits in their daily diet, even though they will quickly say that they eat healthy. Fruits after all are natures sweets, no preservatives,just natural yumminess. I am a big fan of fruits but I have to be careful not to overdo it. 
The fact is, some fruits contain a high amount of simple sugars which means that quite naturally consuming too many fruits will cause weight gain.
Mangoes for example will allow for weight gain if eaten in excess. This is a Jamaican favourite, and is  consumed in great amounts when they are in season.When I was called upon to counsel persons living with Diabetes more than a few individuals had high blood sugar levels due to mango consumption.

We already know the immense benefits to having the right amount of fruits in the diet. These benefits include, high sources of nutrients and also fibre.

How much fruit should be found in one serving? The recommended amount of fruit servings we are to consume per day are 3-5. And it is recommended to space these servings throughout the day by consuming them as juices or snacks.
Again I will introduce you to the Caribbean standards that are used below.


FRUITS
MEASURE/EXCHANGE

Citrus Fruits and Juices

Grapefruit
½ (9 cm diameter)

Grapefruit juice, fresh
½ cup

Grapefruit juice, canned, unsweetened
½ cup

Orange/Ortanique
1 small (5 cm diameter), 1 medium; ½ large

Orange juice, canned, unsweetened
½ cup

Portugal/Tangerine/Potigal
1 medium

Other Fresh Fruits

Banana, ripe
½ medium (15 cm banana) or 1 small

Cashew, fruit
1 large

Cherries (West Indian)
20

Coconut water
¾ cup

Dunks/Jujube/Coolie Plum
12

Figs, ripe (small banana)
1 small

Figs, silk (small)
1 only

Figs, Sucrier (small)
2

Guava
1 medium

Guineps/Ackee*/Chennette
10

Mammie Apple
½ cup

Mango, ripe
1 small

Pawpaw/Papaya
½ cup cubed or ½ small (solo)

Pineapple, raw
1 slice (1½ - 2 cm) thick

Pineapple, juice, unsweetened
1/3 cup

Pineapple and Orange juice, mixed, unsweetened
1/3 cup

Plums
10 small or 6 medium

Pommecythere/Golden Apple/June Plum/Jew Plum
1 medium (7½ cm x 5 cm)

Pommegranate
1 small

Pommerac/Otaheite Apple
1 medium

Sapodilla/Naseberry
1 medium

Soursop, pulp
½ - ¾ cup

Soursop, juice (unsweetened)
1/3 cup

Other Fresh Fruits
Star Apple/Caimit
1 medium/small
Sugar Apple/Sweet sop
1 small
Watermelon
1 cup cubed
Imported Fresh Fruits
Apple
½ medium or 1 small
Grapes
14 medium
Pear
1 small
Canned Fruits
Apricot
2 halves
Fruit cocktail
1/3 cup
Grapefruit segments
5
Pears
2 halves
Peaches
2 halves
Pineapple
1 ring or 1/3 cup pieces
Dried Fruits
Dates
2 only
Figs, dried
1 only
Prunes
2 medium only
Raisins, Currants
1½ tbsp

2 comments:

Anonymous said...

ok then. I've been overdoing it:-( what about kiwi?

Tanya said...

One Kiwi is a serving.