You can enjoy a wide variety of fruits every season. However, the exotic fruits during summers provide different flavors all together. The range of flavors varies from juicy grapes and melons to refreshing lush plump berries and ripe peaches. Summer fruits trigger your different taste buds and allow you to taste different flavors. Unfortunately, diabetic patients hesitate to eat fruits because of sugar and starch.
But no worries even if you are a diabetic patient you should not restrict yourself from eating fresh and juicy summer fruits. In this article, we have mentioned ways and methods to add a proper portion of fruits to your diet. Most of the fruits are low in calories and fat, packed with minerals and vitamins and you can eat them in breakfast and snacks. Below are some rules that you must follow to increase the intake of fruits regularly.
Rule 1: Instead of fruit juice eat fresh fruits
Let’s be honest, fresh and natural fruits do contain sugar. However, the level of sugar in fresh fruits is relatively less than in fruit juices. More importantly, sugar in fresh fruits is accompanied by fiber which eventually lowers the sugar effects in your body.
Rule 2: Eat a proper portion of fruits
A proper portion of fruits in your diet defines your health. If you intake a thirteen to sixteen-ounce glass of juice, you are unconsciously taking a lot of calories and three to four fruit exchanges in one go. To control the fruit intake, dice fruits in small pieces in a bowl and eat them slowly. Opt for medium-size or small fruits like apples or pear because now the average of these fruits is larger than a few years ago.
However, you can cut large fruit in half and further dice one piece into small pieces or count one large fruit as two fruits exchanges in a day.
Rule 3: Add wide variety of fruits
Each fruit contains different vitamins, minerals, and antioxidants which is why you must add varieties of fruits to your diet. They help you to cover the deficiency of nutrients in your body. Many fruits contain less sugar for example melons like example honeydew, watermelon, and cantaloupe; berries like blueberries, raspberries, strawberries, and blackberries; and grapefruits, mangos, peaches, plums, pears, oranges, and apricots.
Tips to add more fruits to your diet
Following are some easy ways to enjoy summer fruits.
- Either add peaches to cold cereals or cook apricots in hot cereals
- Keep a pack of sliced fruits in a refrigerator and eat-in breakfast or eat them in snacks along with some yogurt.
- Make a fruit salad of different fruits like apples, pineapple, mango, and kiwi.
- Carry some fruits in your office or workplace and eat them in your lunch or a snack. Fruits like apples are handy and you can eat them anytime and anywhere.
- Sauté fruits in your meals and give new flavor to them. You can add few slices of pineapple in a pizza, fresh peaches, and cranberries in chicken, or apples or apricots in pork dishes.
- Add fruits in vegetables; make a Waldorf salad with raisins, apples, celery, and walnuts topped on romaine lettuce; combine pineapple and coleslaw.
- You can grill fruits and serve them as desserts flavored with vanilla wafers and ginger snaps or can eat them as a meal.
- Blend different fruits like blueberries, strawberries, or raspberries and can use them as toppings for pound cake or frozen yogurt, or use them in a salad. Make a berry soup as a main course. You can use different fruit slices as toppings in the main course for example small slices of pineapple with ham, or sugarless cranberry sauce poured over the chicken.
Although fruit juices are convenient and easy to eat, they contain enough calories and sugar, which can harm your body in the long term. That is why you must opt for fresh and juicy fruits rather than fruit juices. They are healthier and contain less sugar and calories than fruit juices. Follow the above rules and tips to add more fruits to your diet and make your meal healthy.