Fruit. Or as I’d like to call it – nature’s candy. Personally, I’m not picky when it comes to fruit. It’s all delicious, sweet, juicy and good whenever, wherever. Fruit is low in calories and fat (except avocado and coconut) and high in nutrients and fibre. You should make a habit of always having a fruit basket in your house.
If you’re surrounded with good food, you will eat good food. You can have fruit for breakfast, in between meals as a snack or when you’re craving something sweet. Fresh fruit is the best option you can go with. There’s dried fruit, canned fruit, fruit juices, etc. Whilst all of these can be tasty, they’re lacking in nutrients and they have added sugars.. If you are buying juices, go for 100% of the product (like 100% orange) and no added sugars. A glass of orange juice will provide your daily vitamin C intake, so it makes for a good morning drink.
In the list below I have provided most common fruit and a short description + how to choose the right one when shopping. Print it out or just have a quick scan before you go to the shops!
P.S. I recommend buying seasonal fruit as they will be cheaper and healthier.
Apples – contain potassium and fibre. There are many different types of apples, such as, Golden Delicious, Jonagold, Idared, Granny Smith, Gala, Pink Lady and others. They all vary in size and taste, but the main thing you should pay attention to when buying them is to choose the ones that are firm and have vibrant colour to them. Avoid mushy, rotten ones with dots on the peel.
Apricots – contain a lot of vitamin A, iron and some amount of potassium and fibre. Choose apricots with golden orange colour, juicy and a little soft to the touch. Avoid the ones that are too soft and have yellow-green colour.
Avocado – is rich with vitamin A, folic acid and fibre. When you shop for avocado choose the softer one if you are planning on eating it the same day, and a firm one if you want to wait a few days to eat it. Avoid avocados that have visible black dots and the ones with damaged peel.
Bananas – are high in potassium, they contain vitamin A and fibre. Look for yellow firm bananas that have visible black dots on the peel. Bananas with black dots tend to be more nutritious and beneficial in preventing diseases.
Blueberries – contain vitamin C, potassium and fibre. Choose firm, dark blue blueberries and avoid soft, mushy, mouldy ones.
Cherries and wild cherries – are the source of vitamin A and potassium. Choose the ones with dark red colour and fresh green stems. Avoid cherries that are wrinkled and dry.
Grapes – red or green, they’re both delicious and they contain some amount of fibre and vitamin C. Look for grapes with strong, nice colours, where grape seeds are close to the petiole.
Grapefruit – contains vitamin A, vitamin C and potassium. Go for big firm fruit. You don’t have to worry if there are smaller changes on the peel or little dents, as these will not affect the taste or the quality of the grapefruit itself.
Kiwi – is high in vitamin C and potassium. Look for ones that are a bit soft when you squeeze them, it means they are ripe. You can buy the ones that are very firm, but let them become ripe by leaving them at a room temperature for a few days, in your home. Avoid soft, wrinkled ones.
Lemon – is the source of vitamin C. Search for glossy, firm, yellow lemons. Avoid mouldy, dark yellow ones.
Mango – contains vitamin A and C, potassium and fibre. Choose well shaped, bit soft products. Squeeze the mango gently. A ripe mango will give slightly. Ripe mangos will sometimes have a fruity aroma at their stem ends.
Nectarines – contain vitamin A and potassium. Look for bright products, with a combination of yellow, orange and red colour. Very firm nectarines become ripe at a room temperature after a few days. Avoid nectarines that are too soft, pale or with signs of going bad.
Oranges – are a great source of vitamin C, potassium and folic acid. Pick the firm, big products that have soft peel and a fresh colour. Avoid ones that feel light (means they are not ripe) and have thick and rough peel.
Peaches – contain vitamin A and potassium. Look for peaches that are firm but yet a little soft when you touch them. They should have a nice red colour to them. Avoid green, firm, unripe ones.
Pears – are the source of potassium and fibre. Go for firm but not too firm pears. Colours vary between the types of the pears but do not choose the ones with wrinkled peel.
Pineapple – contains vitamin C and fibre. Pick a strong, big pineapple with a nice smell, and avoid dark, damaged and dried one.
Raspberries – are the source of vitamin C, potassium and fibre. Choose red-purple coloured ones that feel soft (but not too soft) when you touch them.
Strawberries – are high in vitamin C, potassium, folic acid and fibre. Opt for firm, red strawberries with petiole and a green “hat” (leaves) on top of them.
Tangerines – contain vitamin A and C. Pick the ones with rich orange colour (sign of freshness and ripeness). Avoid yellow-green tangerines with dents or damaged peel.
Watermelon – contains vitamin A and some amount of vitamin C. If you are buying a whole watermelon, pick the one that has green, glossy rind. If you are buying a watermelon that’s already cut up, choose the one with juicy middle and nice red-pink colour. Avoid the one that is full of white veins in the middle, contains white seeds and is in general pale colour.