Calorie Counting At A Glance - Fruit

Citrus fruits have a refreshing acidic taste but they are also known for the beneficial effects they have on the health. They are low in fat, free of cholesterol and sodium, rich in vitamin C and are good sources of minerals, carbohydrates and fibers. They also contain essential nutrients like calcium, copper, folate, potassium, magnesium, niacin and vitamin B6 required for the body to function properly.

Citrus fruits have several medicinal and nutritive properties, which may help in treating or fighting against several diseases.


The lemon is one of the most common citrus fruits, it is yellow in colour and has an acidic taste.
Although, because of their sharp acidic taste, lemons wouldn't normally be eaten as a whole fruit they are rich in vitamins and have many culinary uses:-

• Slices of lemon can be served as a garnish on fish or meat.


• Squeeze lemon into iced or hot tea for a refreshing drink.


• The juice can be mixed with olive oil and herbs to make a dressing for salad.


• It is also used for flavouring in many dishes.

Oranges are probably the most popular citrus fruit. There are may varieties which vary in their degree of sweetness.

• Oranges are packed with vitamin C and one orange will provide the all of the recommended daily intake.


• An orange will provide around 15% of your recommended daily fibre intake.


• Only about 20 per cent of the total crop of oranges is sold as whole fruit... the remainder is used in preparing orange juice, extracts, and preserves.


• Orange zest can be used in recipes for added flavour.

Limes are sold green yet they colour to yellow if left on the tree. They are usually smaller than lemons and oval or round ins shape green flesh.

• Limes are an excellent source of Vitamin C and are a great substitute for lemons.


• They can be used in drinks, seafood dishes, chicken, meats, desserts, cakes, biscuits and marmalade.


• Limes are also used for their pickling properties in ceviche.


• The leaves of the Kaffir lime are used in Southeast Asian cuisine.

Grapefruit is commonly eaten as a breakfast fruit, salad fruit, or fruit juice. It is a low-calorie food and an excellent source of vitamin C which makes it great for those on a diet.

• Grapefruit segments add a tang to green salads.


• Try a glass of grapefruit juice instead of orange juice in the morning.


• Combining diced grapefruit with coriander (cilantro) and chilli peppers makes a unique salsa.

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Fresh, dried or canned, apricots are one of the best sources of beta-carotene, with just one fresh apricot providing about the daily recommendation of vitamin A.
Apricots contain no saturated fat, sodium, or cholesterol. They are high in vitamins A and C as well as being a good source of potassium.

• Slice them up for fruit salads.



• Add apricots to your favourite desserts.



• Pack them for your lunch, or have them as a snack



• Add apricots to low fat cottage cheese or your fruit smoothies.

There are two main types of cherries: sweet and sour. Sour cherries are lower in calories than the sweet ones shown and higher in vitamin C and beta carotene.

• Cherries should be stored in the refrigerator... if they are in good condition should last up to a week.



• A few cherries added to fruit salad adds colour and variety.



• Try adding cherries to cereal to add sweetness instead of sugar.

A nectarine is a 'fuzzless' variety of peach. Sometimes a nectarine will appear on a peach tree or a peach on a nectarine tree.

• They can be eaten, just like a peach, as a whole fruit or any other way that you would use peaches.



• They are low in calories and don't contain any sodium or cholesterol. They are also a good source of vitamins A and C.

Peaches are nutritious: fat free, cholesterol free, sodium free, and high in vitamins A and C. One serving in your 5 a day plan is equal to one medium size fruit.

Peaches can be enjoyed in a variety of ways.

• Slice peaches and add to your favourite cereal.Take a peach to work or school for a snack.


• Include peaches in low fat yogurt or cottage cheese.


• Combine peaches and other fresh fruits into a fruit salad

Plums are high in carbohydrates, low in fat and low in calories. Plums are free of sodium and cholesterol. Plums are a good source of vitamin C and can improve the performance of the digestive system.

• Chop plums into your next fruit salad to add a hint of purple.


• Sliced plums add a unique flavor when added to grilled or broiled fish.


• Add plums, along with your favorite fruits, as a topping for frozen yogurt.

A berry is any small fruit that can be eaten whole and lacks 'objectionable' seeds.

Blackberries are high in fiber and vitamin C.

They are effective in the treatment of watery diarrhea, weak stomachs, inflamed throat, and laryngitis.

They are a good source of folate and vitamin E.
Studies show that blackberries may reduce the risk of heart disease and inhibit colon cancer.














Blueberries are one of the most potent source of antioxidants, which help counteract heart disease, cancers, and other types of illnesses. Blueberries are also full of fiber and high in vitamin C.

• Combine them with other soft fruit to make a glorious summer pudding


• A splash of water and a sprinkling of sugar will give you a delicious compote to serve with Greek-style yogurt


• Try lightly cooking a mixture of blueberries and other summer berries with red wine, rosemary and vanilla.

The Cranberry, due to its tart taste, is not normally eaten as a whole fruit, however, their taste goes very well with many ingredients in both savoury and sweet dishes.

How To Make Cranberries Part of Your 5 A Day Plan

• Add dried cranberries to your favourite cereal for a tangy twist on breakfast.


• As an easy way to include cranberry in your diet, drink 100% juice blends that include cranberry juice.


• Top chicken or pork with a cranberry relish for a nice change.

Gooseberries produce fruits in various colours including green, white and red depending on variety.
The gooseberry is low in Saturated Fat, Cholesterol and Sodium. It is also high in dietary fibre, Vitamin C, Vitamin A, Potassium and Manganese

• Cook with apples or ginger to make a distinctive dessert.


• Try drying the fruit to make a tasty treat.


• Add gooseberries to your favorite salad.


• Make it into jam.

Raspberries Are rich in vitamin C and a source of soluble fibre. They may lower high blood cholesterol levels and have a slow release of carbohydrates into the blood stream which makes them a good fruit for diabetics.