Eat Your Fruit till you have teeth in your mouth. Juices throw out all the fiber.
How Much Fruit and Veg Should I Eat?
One portion of fruit or veg is equivalent to 80g. Below are some examples of what counts as one portion:
1 apple, banana, pear, orange, or other similar-sized fruit
2 plums, satsumas, kiwi fruit, or other similar-sized fruit
1/2 a grapefruit or avocado
1 large slice of melon or fresh pineapple
3 heaped tablespoons of vegetables, beans or pulses
3 heaped tablespoons of fruit salad or stewed fruit
1 heaped tablespoon of raisins or sultanas
3 dried apricots
1 cupful of grapes, cherries, or berries
1 dessert bowl of salad
1 small glass (150ml) of pure fruit juice
Enjoy a wide variety of fruit and vegetable types every day. Aim for five servings daily and choose a mixture of colors to ensure a good mix of nutrients. All fruit and vegetables, including fresh, frozen, canned, dried, and pure juices, count towards the five daily servings.
But bear in mind that dried fruit won’t fill you up as much as a whole piece of fruit – for 100 calories you can eat an apple, a satsuma, and seven strawberries (with a total weight of 250g) or around 1tbsp of raisins (with a weight of just 30g)! Plus, research shows that liquids tend to be less satiating than food, so you will probably find a whole piece of fruit fills you up more than a glass of fruit juice.
