Although there are those who eat the recommended daily portions, as a general rule the consumption of fruit is a subject that is more than pending. Noelia López, Nestlé nutritionist, puts on the table issues such as false “miracle diets” or the way we should preserve, wash and consume this type of food.
Any kind of fruit is good: we choose what we choose, the supply of nutrients as varied as essential will continue here. Vitamins, minerals, antioxidants… Fruits have it all.
Starting from this premise, the question is formulated by itself: Why don’t we eat enough?
I don’t consume fruit… Because of lack of habit?
The answer is neither closed nor will it be, because it will depend on each one. Fruit consumption is a multifactorial issue and is sometimes a matter of habit.
If we haven’t acquired the habit of eating at least 3 pieces of fruit a day since we were children, as adults we probably won’t either. That is why it is essential to instill, if we have little ones at home, the importance of these eating habits. That way, and hopefully, they will keep them in the future.
Children and fruit
It is clear that, even if it is easy to say, putting it into practice is not so easy. It’s hard to instill in little ones a habit that’s so unattractive, but there are ways to do it.
For this, Noelia López indicates, two factors must be taken into account: get informed and be creative.
In order to attract the attention of children and make the consumption of fruit more attractive, experts usually recommend interactive games, which make the implementation of this food routine become something fun.
The lies we believe
In one way or another, the consumption of fruit, in addition to being linked to the habit of each one, also changes depending on the perception that one has of it. Miracle diets and what their adherents believe are an important factor to consider.
And for a long time there have been rumors such as:
- It gets fatter more or less depending on when you consume it
- It is indigestible
- It causes gas
When the truth is rather different:
“It is not true. Whichever it is, it has a low caloric contribution and a huge amount of necessary nutrients, regardless of whether you consume it before, during or after lunch”, says the expert.
For its correct consumption we must take into account…
The Nestlé nutritionist touches on a series of points that she considers essential for ideal fruit consumption.
Fruit juice is not the same as fruit
We must know that fruit is one thing and fruit juice is another. The first is much better than the second. Among other things, because the skin of the fruit provides us with soluble and insoluble fiber, and is also rich in nutrients. Of course, we have to wash them first.
Be careful how we store it
For a responsible and sustainable consumption of fruit, we must first prevent it from spoiling. And the easiest way to fulfill it is to eat it on time. In this way, we must avoid the “it’s better than missing”… Because whenever we run out of fruit, we can buy at any establishment, while waste cannot be reversed.
Climacteric fruits and vegetables
On the other hand, along the same lines, it is important to take into account the condition climacteric some fruits and vegetables. And it is that, as happens with bananas or kiwi, the ripening process does not pause, despite having been harvested. In this process, they give off a gas called ethylene, which causes other fruits nearby to ripen earlier. For this reason, we must avoid putting climacteric products next to those that are not in the same fruit bowl.
The most important thing when talking about chopped fruit is that it is well covered and that it is refrigerated (around 4 or 5 degrees Celsius). Because if this were not the case, microorganisms would proliferate more easily.
If we buy cut fruit at any store, we must pay attention to:
- Cutting date and packaging
- Tray well covered
Of course, we cannot neglect the fact that, if we consume it chopped, we neglect the concept of sustainability and, in addition, the fruit tends to deteriorate and oxidize more easily.
What about dried fruit?
Dehydrated fruit is a good choice as long as we are clear that the caloric amount is greater. We find a lot more fiber and more energy in dates, dates, raisins than in fresh fruit.
These can become the perfect allies for a menu, adding them to sauces or salads, as long as they do not displace the fresh fruit.
How to wash the fruit for its suitable consumption
On the other hand, when talking about fruit it is necessary to stipulate how to ensure that we consume them the way we should: clean.
To clean them, Noelia López assures that we must do it with water and without soaps, to avoid the risk of microorganisms present on the skin passing into the pulp of the fruit, which happens when we cut it
If you have tough skin…
In the case of fruits with hard skin, such as watermelon, we can use a brush and water. And the only thing that we then have to dry it with kitchen paper or something equivalent.
On some occasions and especially when we intend to eat the fruit with its skin, experts recommend making a mixture with a tablespoon of food bleach for every 3 liters of water. The fruits must be immersed in this mixture for five minutes.
Then you simply need to rinse them very well with water, so that no traces of bleach remain.
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