Fruit

For a quick nutritious snack, a deliciously healthy dessert, or even part of a creative meal, fruit rules.   Similar to vegetables, fruit is naturally low in calories and fat (except for avocado and coconut) and full of nutrients and fibre.  Get in the habit of keeping a supply of fresh fruit.  Although dried fruit is another tasty option, keep in mind that it is more concentrated in calories because it has less water than its fresh counterparts.  Also, beware of tinned fruit with syrup added.  They are packed with calories and sugar.  When buying tinned or frozen fruit, read labels and look for "no added sugar" or unsweetened.  Fruit juice is certainly not a substitute for whole fruit (in fact, even the brands with pulp added will be lacking in dietary fibre) but fruit juice does provide nutrients and is clearly better than drinking pop. When buying fruit juice, try and choose brands with added vitamin C or the calcium-fortified varieties.

How to buy good quality fruit?

1. Do not be tempted to buy more than you need.
   
2. Fruits 'in season' are usually at their lowest price and highest food value.  Some fruits, especially apples, are kept in cold storage for several months, which gives a constant supply throughout the year, but prices vary widely.  Other fruits are imported when they are not available locally, such as, strawberries. Other types of fruit are always imported, as climatic conditions are unsuitable in Britain for the growth of citrus fruits, peaches, bananas and pineapples.  Imported fruits are normally more expensive than locally grown varieties.
   
3. Buy only where you can see the quality of the fruit.  The plastic cover for pre-packed fruit should have small perforations in it.  This allows carbon dioxide to escape as the fruit matures, which would otherwise cause the fruit to soften.  If the retailer selects fruit for you, possibly from the back of a display counter, check the quality before leaving the shop.  Also check the quality of fruit sold in punnets, such as strawberries and raspberries.  Buy these fruits only from stalls where there is a rapid turnover.  The fruit in the bottom of the punnet deteriorates quickly with the weight of the other fruit on top.  It is often preferable to buy these fruits loose.  Beware of handling fruit on a self-service counter until you are sure you want to buy it.  Fruit bruises easily with over handling.  A reputable retailer will exchange decaying fruit if it is pointed out at the time of purchase.
   
4. Choose good quality fruit. Fresh good-quality fruit should be under-ripe or just ripe, but never over-ripe.  Ripe fruit will feel very slightly soft to touch.  Under-ripe fruit will be firm to touch, but will soften as it ripens.  The fruit should be dry with no bruises or soft patches.  Fruit should be plump and feel quite heavy. They should not be huge, as over sized fruits often have a coarse texture.  Small fruits have a larger proportion of waste than plump fruits.  Beware of thick-skinned citrus fruits, the skin is waste.

Composition and food value of fresh fruit

Fresh fruit is composed mainly of water and carbohydrate.  The amounts of protein and fat in fruit are negligible.  The exceptions are olives and avocado pears, both of which have a high fat content.  The carbohydrate in ripe fruit is mainly sugar, that is, sucrose, glucose and fructose.  These sugars are readily absorbed by the body.  Because of the large amounts of water present, fruits have low energy value so they are valuable in slimming.  Some carbohydrate is also present as cellulose and pectin.  These carbohydrates are not digested but provide some dietary fibre.  Fruit is most important as a major source of vitamin C in the diet, especially as many fruits are eaten raw.  The amount of vitamin C in different fruits varies widely.  Only minute traces of other vitamins and minerals are present in fruit.  Carotene (vitamin A) is present in yellow and orange fruits, such as, apricots and oranges.  Eating apples encourages people to chew and use their teeth effectively.

The characteristic colours and flavours of fruit have no nutritional value, but they add interest and variety to the type of fruit available.  The colouring and flavouring compounds are similar to those found in
vegetables.  The flavour of fruits is due to mixtures of organic acids, essential oils and volatile substances which give each fruit its own distinctive smell and taste.

Fruit hit list

• Apples provide potassium and fibre.
  
  
• Apricots provide a lot of vitamin A, iron and some potassium and fibre.
  
  
• Avocados provide vitamin A, potassium, folic acid and fibre.
  
  
• Bananas provide a lot of potassium and some vitamin A as well as fibre.
  
  
• Cherries provide vitamin A and potassium.
  
  
• Grapefruits provide vitamins A and C and potassium.
  
  
• Grapes provide fibre.
  
  
• Kiwi fruit provides a lot of vitamin C and potassium.
  
  
• Lemons provide vitamin C.
  
  
• Nectarines provide vitamin A and potassium.
  
  
• Oranges provide a lot of vitamin C, potassium and folic acid.
  
  
• Peaches provide vitamin A and potassium.
  
  
• Pears provide potassium and fibre.
  
  
• Pineapples provide vitamin C and fibre.
  
  
• Strawberries provide vitamin C, potassium and fibre and folic acid.
  
  
• Watermelon provides vitamin A and some vitamin C.