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10 weeks to a healthier you

Pulses

Week 9 - Get fruity

This week we take a closer look at why fruit in all shapes, colours and sizes are a nutrition hit. Firstly, fruit can satisfy your sweet tooth without the calories of sweets or chocolate. Secondly, research has shown that eating 5 portions of fruit and vegetables a day is associated with a reduced risk of obesity, heart disease and type 2 diabetes. So fruit is not only a tasty treat, but good for you too!

Despite fruits containing sugar, unlike sweet treats it also provides beneficial vitamins and minerals, as well as fibre and antioxidants, which help protect our bodies’ cells from damage. Fibre helps to slow the absorption of the sugar in fruit, which prevents sharp rises in blood sugar levels. To get more fruit in your diet, add a handful of berries to your porridge, cereal or yogurt for natural sweetness and a nutrient boost. Or try dried apricots, which you can eat on their own or added to a salad. They are a source of niacin, which helps your body to use the energy from food and keeps skin healthy.

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Find out why blueberries are good for you and how you can use them

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Nicola’s top tips

Our Nutritionist Nicola Selwood, shares her top tips on adding more fruit to your diet.

Waitrose Nutritionist Nathalie Winn
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You can enjoy more fruit even on a budget

Fresh, frozen and canned fruits all contribute to our 5-a-day, with frozen and canned options often being better value. Try essential Waitrose Frozen Berries or Love Life Smoothie Mixes. Simply portion out and pop the remainder in the freezer so there’s no waste. If you go for canned options, choose fruits in juice rather than in syrup.

Eat a 'rainbow'

Different coloured fruits contain different nutrients, which is why it’s a good idea to ‘eat a rainbow’. For example, orange fruits like mango contain beta-carotene, which the body converts to vitamin A – important for healthy vision. On the other hand, purple fruits like blackcurrants contain more anthocyanins, which give them their purple colour and act as powerful antioxidants.

5-a-day is easier than you think
Getting 5-a-day isn’t very complicated. A portion is 80g of fresh or frozen fruit and 30g (a heaped tablespoon) of dried fruit. For 5-a-day on the go, have one large fruit like a banana or apple, two small fruits like kiwi fruit or plums and a slice of melon.

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Healthy fruit recipes

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