False myths about fruit
How much fruit should you eat? How and when should you eat it?
BarcelonaThere are many myths about fruit: how much to eat, when, how, or which one. But it all boils down to the fact that fruits are essential for a balanced and healthy diet, can be eaten at any time, are rich in vitamins and minerals, and are better eaten whole than in juice. Eulàlia Vidal Garcia, PhD in Pharmacy, nutrition expert, and professor at the Blanquerna School of Health Sciences at Ramon Llull University, gives us the keys to overcoming these misconceptions about fruit.
How many pieces of fruit a day?
A minimum of 3 units per day is recommended. For young children, this can be 2 or 3 strawberries or half an orange; it's not necessary for them to eat a whole apple. You can also add pieces to yogurt or cereal. At the same time, it's important to adjust the amounts to the child's appetite. From about age 6, these amounts are equivalent to those of adults.
Is there a maximum?
No, except for people with gastric problems. It's best to eat five servings of fruit and vegetables daily.
Does a juice count as 3 pieces of fruit?
No, one glass of orange juice isn't the same as two or three oranges. Plus, with juice, you lose the fruit's fiber, and the sugars are absorbed too quickly. It's better to eat the whole fruit. When babies are younger, it's best to use the ripest, softest fruit.
Do juices lose vitamins?
Studies show that vitamin oxidation can occur over many hours, so there's no need to rush to drink the juice. If we make a juice in the morning, leave it in the refrigerator, and drink it in the afternoon, it still contains many vitamins and minerals.
What fruit should be eaten?
Seasonal fruit. The colors of fruit are defined by the type of antioxidants they contain. Seasonal fruit provides contact with a wide range of antioxidants, which are also beneficial for the gut microbiota.
When should fruit be eaten?
Fruit contains good sugars, not added sugars, so it's always a good time to eat them. You can eat them at any time. You should diversify your intake throughout the day: one piece for lunch at home or at school, one for lunch or a snack, and another for dinner.
Better before or after meals?
Fruit can be eaten at any time, before, during, or after meals (in fruit salads). What we eat stays in the stomach for about two hours, so the timing of its ingestion makes no difference.
At what point can fruit be introduced?
The latest manual published by the Generalitat on healthy eating in early childhood (2022) establishes that children can be given all types of fruit from 6 months of age—it is not necessary to do so gradually—and should not suffer from possible allergies. Studies support that the onset of allergies does not depend on the timing of fruit introduction. Texture and size are important: when children are this young, harder fruits and whole nuts, which carry a risk of choking, should be avoided.