Aim for 3 - 4 servings of fruit each day
Fruits are essential ingredients for a balanced healthy diet. Most of us do not eat enough fruits and vegetables on a daily basis to capture the health benefits.
Try a variety of fruit. All fruit contains natural sugar called fructose. Eating too much at one time will raise the blood glucose levels of people who have diabetes, but by eating one serving at a time, people who have diabetes can have the recommended 3– 4 servings across the day.
Tinned fruit is fine – purchase fruit canned in juice. The juice may be described as ‘natural’, or ‘clear’, but it is better not to consume the juice. Alternatively purchase ‘lite’ fruit where an artificial sweetener is used to sweeten the liquid instead of sugar.
Dried fruit is an excellent source of nutrients, but is higher in sugar content due to the dehydration process used in preparation.
All fruit juice, even when it is labelled ‘no added sugar’ contains fructose. If you occasionally choose to have juice, choose ‘100% fruit juice’ and limit to one small glass (100 ml). Be sure to include it as part of your overall daily fruit intake. If desired, you can make juice go further by diluting it with added water, soda water or diet soda. Juice contains nutrients that other beverages don’t, but it lacks the fibre that fruit contains and that helps you to feel full after eating it.
A sample serving of fresh fruit is -
1 medium apple, pear, orange / 1 small banana / 2-3 small apricots
1 cup of mixed berries or fresh fruit salad / ½ cup stewed, frozen or canned fruit
A serving of dried fruit is about one tablespoon sultanas or 6 - 8 dried apricot halves.
It’s good to eat a variety of fruit.