Do you eat your 2 serves a day?
Hello there! Are you enjoying the warmer Spring weather?
This blog is all about fruit; in particular what fruits are in season in Spring and which are Low FODMAP!
How much of fruits do we need a day?
The Australian Guide to Healthy Eating recommends adults to consume 2 serves of fruits a day;
Toddlers aged 1-2 to consume ½ serve a day;
Children aged 2-3 to consume 1 serve a day;
Children aged 4-8 to consume 1 ½ a day;
Children aged 9 or above to consume 2 a day (same as adults).
However, less than one third of Australians eat the recommended number of serves of fruit each day.
Next question is – what is a serve?
A standard serve is about 150g, providing about 350kJ, or:
Why 2 serves a day?
Fruits (as well as vegetables) are full of dietary fibre and all sorts of essential vitamins and minerals to meet our daily needs. For example, vitamin C to keep gums healthy, and help form and repair blood vessels, bones and other tissues; potassium to help our muscle function and regulate fluids and mineral balance in our body, as well as help maintain normal blood pressure.
Eat a rainbow
Fruits are also full of phytochemicals which give them their vibrant colours. The different colours together provide a range of health benefits. Red fruits like strawberries and pomegranate contain an antioxidant called ellagic acid that helps prevent heart diseases and reduce risk of cancers. Orange and yellow fruits like mandarin and pineapple contain carotenoids which are important for healthy skin, eye health and maintaining immune function. Green fruits like kiwi contain folate which helps make red blood cells. Blue/purple fruits like blueberry and plums are packed of anthocyanin which is an antioxidant that helps protect cells from damage and can reduce the risk of cancer, stroke and heart disease. White fruits like white peaches and banana contain anthoxanthin that also help protect against cancers. So you can see that fruits provide many beneficial properties for our health!
Aren’t fruits high FODMAP?
When commencing a Low FODMAP Diet many people believe they need to avoid fruit completely because they are too high in FODMAPs, but this is not the case! While many fruits do naturally contain high levels of one or more FODMAPs there are still plenty of Low FODMAP fruits to enjoy.
Here are some Low FODMAP fruits you can enjoy to help you get your 2 serves a day:
Blueberries, Clementine, Cumquat, Dragon Fruit, Figs, Grapes, Grapefruit, Honeydew melon, Kiwifruit, Lemon, Lime, Orange, Mandarin, Passionfruit, Pineapple, Raspberries, Rhubarb, Strawberries, Coconut, Paw Paw, Star Fruit.
For the Low FODMAP serving sizes of these fruits please check your Smartphone Apps i.e FODMAP Friendly or Monash University.
Go for the seasonal produce!
Why should we try to shop seasonally and locally? Shopping seasonally and locally not only supports your local community but also our environment by reducing food miles which helps to reduce air pollution and greenhouse gas emissions.
So what fruits are in season in Spring?
Banana (firm), blueberries, grapefruit (1/3 Cup), lemon, lime, mandarins, oranges, paw paw, pineapple, raspberries and strawberries are all in season as well as low FODMAP! You can enjoy your 2 serves by themselves or in the way you like such as adding to your breakfast bowl, smoothie or desserts!
Berry delicious low FODMAP yoghurt bowl (1 serve)
Simply top your 170g of lactose-free or Greek yoghurt with 1 cup of mixed berries. Sprinkle with a tablespoon each of flaked almonds and pepitas. Enjoy!
Hope you find this blog useful and enjoy your spring fruits!
Until Next Time,
Written by: Flora Cheung (AN, APD)
Edited by: Atlanta Miall-Shorten (AN, APD, AccSD)