Monday, January 31, 2011

Eating to Survive - Fruits Food Group

"Fruits are nature's sweets, and although they are generally referred to as equally nutritious vegetables, fruits usually have seeds and high sugar content as well as being wellsprings of vitamins, minerals, and fiber."

A fruit display in a market, with papayas, strawberries, plums, apples

Fruits are nature's sweets, and although they are generally referred to as equally nutritious vegetables, fruits usually have seeds and high sugar content as well as being wellsprings of vitamins, minerals, and fiber. Fruits contain a high amount of simple sugars which means that quite naturally consuming too many fruits will result in weight gain. Fruits are excellent sources of nutrients such as carbohydrates, vitamin C, vitamin A (yellow fruits), B complex vitamins, minerals, fiber, and fresh fruits provide water. The recommended number of servings we are to consume are two or more per day.

Mangoes are a  Jamaican favorite that is regularly consumed when in season. However, the high sugar content will jeopardize the health of individuals living with Diabetes because they have the understanding that mangoes are fruits, they are natural and therefore healthy, and the more mangoes are eaten the healthier they are. When I had to counsel persons living with Diabetes more than a few individuals had high blood sugar levels that were directly linked to excess mango consumption.


Slices of a ripe mango on a white plate

In general, unless you are sensitive to blood sugar levels like a person living with diabetes, It is in fact difficult to get excessive amounts of sugar (e. g. fructose) from fruits as they also contain fibers, water and have significant chewing resistance. The fibers contained in fruits promote satiety and help lose weight and have cholesterol-lowering effects.

Persons who have fruits as a regular part of their diet will reduce the risks of developing several diseases as well as improved maintenance of their bodies in response to the effects of aging.  

The recommended amount of fruit servings we are to consume per day are 3-5 to be spaced out throughout the day by consuming them as juices or snacks. 

Here is a list of the fruits available here in the Caribbean serving sizes we are to consume them in.


FRUITSMEASURE/EXCHANGE
Citrus Fruits and Juices
Grapefruit½ (9 cm diameter)
Grapefruit juice, fresh½ cup
Grapefruit juice, canned, unsweetened½ cup
Orange/Ortanique1 small (5 cm diameter), 1 medium; ½ large
Orange juice, canned, unsweetened½ cup
Portugal/Tangerine/Potigal1 medium
Other Fresh Fruits
Banana, ripe½ medium (15 cm banana) or 1 small
Cashew, fruit1 large
Cherries (West Indian)20
Coconut water¾ cup
Dunks/Jujube/Coolie Plum12
Figs, ripe (small banana)1 small
Figs, silk (small)1 only
Figs, Sucrier (small)2
Guava1 medium
Guineps/Ackee*/Chennette10
Mammie Apple½ cup
Mango, ripe1 small
Pawpaw/Papaya½ cup cubed or ½ small (solo)
Pineapple, raw1 slice (1½ - 2 cm) thick
Pineapple, juice, unsweetened1/3 cup
Pineapple and Orange juice, mixed, unsweetened1/3 cup
Plums10 small or 6 medium
Pommecythere/Golden Apple/June Plum/Jew Plum1 medium (7½ cm x 5 cm)
Pommegranate1 small
Pommerac/Otaheite Apple1 medium
Sapodilla/Naseberry1 medium
Soursop, pulp½ - ¾ cup
Soursop, juice (unsweetened)1/3 cup
Other Fresh Fruits
Star Apple/Caimit1 medium/small
Sugar Apple/Sweetsop1 small
Watermelon1 cup cubed
Imported Fresh Fruits
Apple½ medium or 1 small
Grapes14 medium
Pear1 small
Canned Fruits
Apricot2 halves
Fruit cocktail1/3 cup
Grapefruit segments5
Pears2 halves
Peaches2 halves
Pineapple1 ring or 1/3 cup pieces
Dried Fruits
Dates2 only
Figs, dried1 only
Prunes2 medium only
Raisins, Currants1½ tbsp

2 comments:

Anonymous said...

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

Jamaican Food Savvy said...

One Kiwi is a serving.