FRIUTS- MEAL PLAN -FIVE

FRUITS

INRODUCTION :

Fruits are an essential part of a healthy diet and come in a wide variety of types, shapes, sizes, and flavors. Fruits are rich in essential nutrients such as vitamins, minerals, dietary fiber, and antioxidants. They are low in calories and fat, making them a nutritious choice for a balanced diet.Consuming a variety of fruits can provide numerous health benefits. They can boost the immune system, help with digestion, and reduce the risk of chronic diseases like heart disease, diabetes, and some types of cancer.

WHEN TO EAT FRUITS ?

Morning is the best time to have fruits. Many people find it beneficial to start their day with fruits, as they can provide a natural source of energy, vitamins, and hydration. A fruit salad, a smoothie, or simply grabbing an apple or banana can be a healthy way to kickstart your morning. Since fruits are easy to digest have them before eating regular meal.Fruits make for excellent snacks between meals. They’re often low in calories and can help curb hunger while providing essential nutrients. Opting for fruits instead of sugary snacks can be a healthier choice.

BEFORE EXERCISE – AFTER EXERCISE – Eat fruits 60 – 30 minutes before exercise to get quick digesting carbohydrates for energy. Post exercise fruits help in replenishing glycogen stores and providing vitamins and minerals

AVOIDE EATING FRUITS IN THE EVENING -1) Natural sugars of fruits may disturb sleep in some people, some people complain getting cough and cold when they eat fruits in the evening, especially bananas, apple and grapes.

Can we depend on only fruit diet ?

Cons and limitations of a fruit-only diet:

  1. Insufficient fats: Fruits are also very low in fats, which are necessary for various bodily functions.
  2. Incomplete nutrition: A fruit-only diet can lead to deficiencies in certain vitamins and minerals, such as B vitamins, iron, and calcium.
  3. Limited variety: A strict fruitarian diet can be monotonous and might not provide the variety of tastes and textures that people typically enjoy in their meals.
  4. Digestive issues: Consuming a high quantity of fruit can lead to digestive problems, including diarrhea or bloating, due to the high fiber content.
  5. Lack of protein: Fruits are generally low in protein, which is an essential nutrient for your body. A lack of protein can lead to muscle loss, weakness, and other health issues.

While fruits offer these essential vitamins and minerals, they are not a significant source of protein. Fruits are primarily composed of carbohydrates, particularly natural sugars like fructose, and they are not considered a substantial protein source. If you’re looking to increase your protein intake, you’ll need to incorporate other food groups like lean meats, dairy products, legumes, nuts, and seeds into your diet.

It’s essential to consult with a healthcare professional or a registered dietitian before adopting any restrictive diet, like a fruit-only diet, to ensure that you’re meeting your nutritional needs. A well-rounded diet typically includes a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fib

Fruit vitamins and minerals :

  1. Vitamin C: Found in citrus fruits like oranges, lemons, and strawberries, kiwis, papaya ,grapefruits, mangoes. It’s crucial for immune function, skin health, and wound healing.
  2. Potassium: Abundant in bananas, oranges, and cantaloupes. It helps regulate blood pressure and supports proper muscle and nerve function.
  3. Fiber: Fruits like apples, pears, and berries are high in dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels.
  4. Vitamin A: Often found in fruits like mangoes, apricots, and cantaloupes. It’s important for vision, immune function, and skin health.
  5. Folate (Vitamin B9): Avocado, oranges, and bananas are good sources. Folate is crucial for DNA synthesis and repair.
  6. Vitamin K: Found in fruits like kiwi and prunes ,pomegranate, dried figs, etc. It plays a key role in blood clotting and bone health.
  7. Vitamin E: Avocado, kiwi, and blackberries, dried apricots are some fruits with vitamin E. It’s an antioxidant that helps protect cells from damage.
  8. B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): While fruits aren’t the primary source of B vitamins, they can contribute in small amounts. For example, bananas contain some B6, and avocados have B5 and B6.
  9. Minerals like Calcium, Magnesium, and Iron: These are generally found in smaller amounts in fruits compared to vegetables and dairy products, but they still contribute. For example, fig are source of calcium.
  10. proteins: Avocados and bananas contain small amount of protein.

Conclusion- fruits are a vital and enjoyable part of a balanced diet. Their rich nutrient content, diverse flavors, and numerous health benefits make them a fundamental component of a healthy , wholesome life style. Whether eaten fresh, blended into a smoothie, or incorporated into a variety of dishes, fruits contribute to a well-rounded and nutritious diet. There is no specific ”best ” time to eat fruits that applies to every one. So everyone should listen to their body and find the timing that works best for your energy levels, digestion and overall well-being. Live happy, live wholesome 😊

MEAL PLAN FIVE –

Breakfast – mix dal Appe and chutney

Lunch – whole masoor (red lentil ) , Jowar roti , rice, salad and buttermilk

Evening snacks – Veg cutlets

Dinner – varan ( moong dal soup), rice , salad and peanut chutney.

TIP :- 1) [ Meal plan ingredients benefits are given in previous blogs kindly go through. all meal plan recipes will be given in coming blogs.]

2) [There are these myths about the best time to eat fruits however my experience is best time to eat fruits is in the morning before breakfast.]