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Healthy Eating Habits - Eating Fruits

Updated on September 4, 2015
Venkatachari M profile image

Venkatachari is health conscious, loves a clean atmosphere and teaches healthy habits including healthy living styles.

Do you eat fruits?

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Why eat fruits?

Fruits are most essential for your body build-up and hygienic functioning. Eating fruits daily fills up the gap in the nutrient deficiency arising from substandard food consumption. Fruits provide the nutrients like vitamins, proteins, fibre, potassium and folic acid which are very essential for your body growth and for prevention from diseases. It increases the blood production and maintains healthy blood circulation in your body. Fibre content of fruits reduces cholesterol and prevents heart problems. So, eating fruits is one of the most essential requirement for maintaining a healthy body.

Source

Which fruits to eat?

Generally all fruits are good for your health if they are consumed in a mindful way by varying the fruit choices often or by mixing with other fruits. Take sugar rich fruits lesser and other fruits in more quantities.

  • Some fruits are more sweet with high sugar content like mango, banana, apple, pineapple, pomegranate etc. which should be taken in limited quantities.These are better when taken before or after exercise.
  • Fruits like pears, cherries, berries, guavas and watermelon contain low sugar and are rich in fibre. They are very good for health and can be consumed without hesitation always.
  • Citrous fruits like oranges in their different varieties, limes and lemons are very best for all time.

What do you think?

Do you feel it is good for you taking fruits at a particular time?

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Is there any best time to eat fruits?

No. There is not any such best time for eating fruits in general. Fruits are good at any time. You should not worry as to eating fruits after meals or before meals or about eating fruits on empty stomach.

You can have them early in the morning empty stomach or along with your breakfast. You can take them with your lunch and dinner or before lunch and dinner or after lunch and dinner. You can have them at any time as per your convenience. You can take them as snacks in between meals or any way you can.

But, if you are having any problems like diabetes or acidity, etc., then you may have to consult your doctors regarding best times to take fruits and which fruits can be taken by you.

How much fruits should I eat?

The quantity of fruits you need depends on your age, sex and physical activities. Normally, a man or woman needs 2 cups of fruits at their prime age who are fully active and do a little bit exercise.

If you are doing more exercise, then you need to take extra fruits.

Children can have one cup to one-and -half a cup of fruits.

Generally, it is considered that you should eat fruit equal to one apple or one pear which is the minimum requirement per day.

Here is a link to the chart showing minimum requirement of fruits according to age and sex and how much fruits to eat daily. You need to click on the Daily Fruit Chart board and also on the Cup of Fruit Chart to know how much fruit consists in a cup or half cup measure as recommended in above tips by me.

Nutrition Facts of some Fruits per 100 grams

Fruit Name
Fat
Sugar
Fiber
Cholestorol
Sodium
Potassium
Protein
Apple (calories 52)
0.2 gm ( 0% )
10 gm
2.4 gm ( 9% )
0 (0%)
1 mg. ( 0% )
107 mg. ( 3% )
0.3 gm ( 0% )
Mango (calories 60)
0.4 gm ( 0% )
14 gm
1.6 gm ( 6% )
0 (0%)
1 mg ( 0% )
168 mg ( 4% )
0.8 gm (1% )
Banana (calories 89)
0.3 gm (0%)
12 gm
2.6 gm ( 10% )
0 (0%)
1 mg ( 0% )
358 mg ( 10% )
1.1 gm ( 2% )
Pineapple (calories 50)
0.1 gm ( 0%)
10 gm
1.4 gm ( 5% )
0 (0%)
1 mg ( 0% )
109 mg ( 3% )
0.5 gm ( 1% )
Pears (calories 57)
0.1 gm ( 0%)
10 gm
3.1 gm ( 12% )
0 (0%)
1 mg ( 0% )
116 mg ( 3% )
0.4 gm ( 0% )
Pomegranate (calories 83)
1.2 gm ( 1%)
14 gm
4 gm ( 16% )
0 (0%)
3 mg ( 0% )
236 mg ( 6% )
1.7 gm ( 3% )
Peaches (calories 39)
0.2 gm ( 0%)
8 gm
1.5 gm ( 6% )
0 (0%)
0 mg ( 0% )
190 mg ( 5% )
0.9 gm ( 1% )
Guava ( calories 68)
1.0 gm (1%)
9 gm
5 gm ( 20% )
0 (0%)
2 mg ( 0% )
417 mg ( 11% )
2.6 gm ( 5% )
water melon (calories 30)
0.15 gm ( 0%)
6.2 gm
0.4 gm ( 1.6% )
0 (0%)
1 mg ( 0% )
112 mg ( 3% )
0.61 gm ( 1% )
Cherries (calories 50)
0.3 gm ( 0%)
8 gm
1.6 gm ( 6% )
0 (0%)
3 mg ( 0% )
173 mg ( 4% )
1.0 gm ( 2% )
Oranges (calories 47)
0.1 gm ( 0%)
9 gm
2.4 gm ( 9% )
0 (0%)
0 mg ( 0% )
181 mg ( 5% )
0.9 gm ( 1% )
Lemon (calories 29)
0.3 gm ( 0%)
2.5 gm
2.8 gm ( 11% )
0 (0%)
2 mg ( 0% )
138 mg ( 3% )
1.1 gm ( 2% )
Lime (calories 30)
0.2 gm ( 0%)
1.7 gm
2.8 gm ( 11% )
0 (0%)
2 mg ( 0% )
102 mg ( 2% )
0.7 gm ( 1% )
Percentage daily values are shown in brackets which are based on a 2000 calorie diet. So your daily values may be higher or lower according to your calorie needs. {P.S. - Source for this table is from Wikipedia, the free encyclopedia}

Making the perfect fruit salad

How to eat fruits?

  • Fruits can be eaten in any form that you may like. You can consume them as it is in their whole form or by cutting into pieces.
  • But water melon and pine apple are big fruits which can not be consumed in their whole form without cutting into pieces.
  • Some fruits require the outer skin to be removed while eating or before consuming like mango, banana, orange, lime, lemon.
  • Fruits like pineapple and water melon require to be cut and their harder surfaces removed before eating.
  • You may prepare salads by making small pieces of different varieties of fruits and mixing them by adding some salt and pepper powder, etc. or without adding the spices.
  • You can prepare desserts with these fruits and then consume them or top the fruit pieces on ice creams and consume.
  • You may prepare juices and drink. Mango juice, pineapple juice, apple juice, lime, orange lemon and grape juices are widely popular all over.
  • Oranges and lime fruits are mostly consumed as drinks in stead of eating.
  • Here is a link to the best ways of eating fruits for you and your children.

Fruit myths & facts cleared

Important points for eating fruits

  • Fruits are low in fat.
  • Fruits do not have cholesterol.
  • Even though some fruits contain more sugar, they can be mixed with other fruits to lessen the sugar content.
  • As fruits are rich in dietary fiber, they reduce the cholesterol formed by other food ingredients in your body and maintain good blood circulation.
  • They control your digestion problems and maintain free motions preventing constipation and acidity problems.
  • Further fruits keep you protected from heart diseases, diabetes and even cancer problems.
  • Fruits are good for your body building when combined with regular exercise.
  • Fruits help even in keeping your teeth healthy because of the C vitamin content in them.
  • It is better to eat fruits along with their outer layer or skin wherever possible as the peels contain rich minerals and vitamins in addition to its fiber content which are more useful for our body.

So, from today onwards make it a daily habit of eating fruits and keep your self more healthy.

References

1) United States Department of Agriculture website - hhttp://www.choosemyplate.gov/food-groups/fruits.html

2) Wikipedia, the free encyclopedia (fruits article pages)

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    • Venkatachari M profile image
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      Venkatachari M 23 months ago from Hyderabad, India

      It is a good way of eating fruits, Dana. I am glad you use them correctly. Thanks for visiting and leaving this nice comment.

    • Dana Tate profile image

      Dana Tate 23 months ago from LOS ANGELES

      Well-written hub. I love fruit, especially, the summer fruits which are very sweet. I try to blend fruits together and make a nice smoothie. Sometimes I will substitute this for a breakfast which is healthier.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you Akriti, for your visit and a nice comment.

    • Akriti Mattu profile image

      Akriti Mattu 2 years ago from Shimla, India

      Informative post. I am also trying to have more fruits more frequently :)

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thanks, Marie. You are always so good. Thanks for liking it and for the nice comment

    • MarieLB profile image

      Marie L B 2 years ago from Yamba

      I eat fruit everyday, and lots of it. I found your article very useful, because you give us so much detail. It is helpful, thanks.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thanks for your visit and nice comment. Fruits are best for keeping healthy provided starch and fat food stuffs are kept aloof.

    • BAMwer profile image

      Beverly Werner 2 years ago from Catasauqua

      Wonderful article. I have been trying to eat healthier, which means more fruit for me. I also enjoy trying new fruits that I have never had.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      I am also concerned about the modern cultivating techniques. They tend to use too much chemicals to increase production. These varieties lack natural qualities and are not so much beneficial to health also. You can identify them with their taste.

      Thanks for visiting and nice commenting.

    • aesta1 profile image

      Mary Norton 2 years ago from Ontario, Canada

      I really appreciate all these information on fruits. I try to eat some everyday. I was told that water melons are really good. I am concerned though about the chemicals they use on fruits these days.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you Peachpurple, for your visit and comment.

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      i agree with you, fruits are essential, any time, any day

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Yes Catherine, I agree with you. Grapes are wonderful for salads and ice creams. I also like them.

      Thanks for visiting and commenting.

    • CatherineGiordano profile image

      Catherine Giordano 2 years ago from Orlando Florida

      Fruit is a delicious nutrition food. I have a grapefruit tree in my yard. Grapefruit is wonderful in a salad. If I don't have a tomato, I'll use a grapefruit (but never both at once.)

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you Devika, for your visit and nice comment.

    • DDE profile image

      Devika Primić 2 years ago from Dubrovnik, Croatia

      I try to eat fruit but not as often. You opened my mind to another valuable topic thank you.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you Nano, for your visit and leaving a comment.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thanks, Bill. It is good if we always remind ourselves about good habits. I also try to remind my ownself often about these things. Because, we try to skip many things in this busy and financially tight life.

      Thanks for your visit and a nice comment. I hope it is a Good morning there and wish you a nice day.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you Eric, for your visit and a nice comment. I hope you are good at health consciousness. Have a nice day.

    • nanospeck profile image

      Akhil Anil 2 years ago

      Thank you for your information thank you

    • billybuc profile image

      Bill Holland 2 years ago from Olympia, WA

      A very good reminder, my friend. I do eat fruits, but not as often as I should. I will alter my eating habits starting today.

    • Ericdierker profile image

      Eric Dierker 2 years ago from Spring Valley, CA. U.S.A.

      Wonderful article and one everyone should read. I seem to get at least twice the recommended amount.

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