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Amount of fruits you should eat daily

1. 1-2 fruits daily. Fruit is rich in vitamins and minerals, and low in sodium and high in potassium. It is a good food for modern people. However, fruits contain a lot of sugar, so eating too much is not good. The Dietary Guidelines for Chinese Residents recommend that adults should consume 200 to 400 grams of fruit per day. According to common fruits, such as apples, pears, oranges, etc., it is sufficient to eat 1 to 2 per day for ordinary people.


2. Can be eaten between meals. Eat fruits before meals or is it better to eat fruits after meals? In general, eating fruits before meals helps reduce food intake and control weight during meals, but if you have a weak stomach, eating fruits on an empty stomach may cause discomfort. And eating fruit after a meal may cause excess energy, hinder the absorption of nutrients such as minerals, and increase the burden on the stomach. Therefore, the safest way is to eat fruit 1 hour after a meal.

3. Don't squeeze fruit juice if you can eat fruit. To make fruit juice, you need to filter out the residue, and these residues are rich in nutrients, such as dietary fiber, which are good for enhancing satiety and reducing cholesterol absorption. In addition, in the process of juice extraction, because the cell wall of the fruit is broken, the vitamin C and antioxidant substances in the fruit will also be damaged to a certain extent. Therefore, fruit juice is not as nutritious as fruit, and freshly squeezed juice must be freshly squeezed.

4. Do not use fruits instead of vegetables. Overall, the nutritional value of fruits is not as good as that of vegetables. Except for dates such as jujube, kiwi, citrus, strawberry, hawthorn, etc., most fruits are low in vitamins. Speaking of carotene, the difference between fruits and vegetables is even greater. Except for mangoes, citrus and apricots, other fruits have very little carotene. The content of trace elements such as calcium and iron cannot be compared with fruits and green vegetables at all. In addition, vegetables are usually low in sugar and low in calories. Eating more vegetables will not affect calorie intake. And eating too much fruit, there are concerns about excessive sugar intake.

5. Fruits can be divided into different types, just change the type and eat. People are always interested in what the "King of Fruits" and "Queen of Fruits" are. In fact, the same fruits have different nutritional values. Fruits are eaten in a variety of colors and colors. Don't be superstitious about which one is high in nutrition, just eat those fruits or two.

6. Don't eat fruit alone for dinner. Although fruits are rich in sugar, vitamins, minerals and dietary fiber, they also lack fats, proteins and fat-soluble vitamins. Fruit alone to solve a meal is far from reaching the standard of nutritious diet.

7. It is not scientific to lose weight by fruits alone. You can't lose weight by eating fruits. First, as mentioned earlier, the nutrition of fruits is not balanced, and second, many fruits are not low in calories. Fruit alone to lose weight is not only difficult to succeed, even if it is successful, it may make people look dim, physical strength decline.


8. People with diabetes can eat low-sugar fruits in an appropriate amount when the blood sugar is stable. Can people with diabetes eat fruit? The answer is yes. The premise is to ensure a stable blood sugar and pay attention to controlling the amount of fruit. People with diabetes can choose more fruits with less effect on blood sugar, such as grapefruit, orange, strawberry, cherry, etc. (Yu Kang, Chief Physician, Peking Union Medical College Hospital

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