A few weeks ago we set you a challenge of trying one new vegetable. This week it is the turn of fruit 🍌
Why are fruits so important?
✅ Excellent source of essential vitamins and minerals
✅ High in fibre
✅ Provide a wide range of health-boosting antioxidants, including flavonoids
✅ Source of water for hydration
🔄 Having a variety, is key! Different types and colours of fruits contain different combinations of important nutrients, like fibre and vitamins, which our bodies need to stay healthy. Try to have a wide variety of fruits from each of the colour groups – green, yellow, red, purple, orange and white!
What is a portion of fruit?
A portion of fruit is 80g or
🍓 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.
🍐 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.
🍍 Half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).
🍇 A portion of dried fruit is 30g – a heaped tablespoon of raisins, two figs or three prunes.
🥃 150ml glass of unsweetened100% fruit juice or smoothie counts as a maximum of one of your 5 A Day.
Here is your challenge for the next week – try at least one new fruit 🍽️
How many of these different fruits have you tried – let us know in the comments below!