For those of you on Steps 3 and above, you’ve got lots of healthy and exciting meal options. Recently we’ve introduced our gourmet Step Up Meals and this Step is where we reintroduced fruit as part of your daily allowances. There are lots of delicious fruit options listed in your Steps book that will see you through all seasons, and so many ways you can include them in your diet; from topping your breakfast, a snack on the go, something sweet after dinner or even experimenting by adding fruits to salads and main dishes.
Not only are fruits super tasty, they’re packed with nutritional benefits too! Here are our favourites from the fruit list in the Steps book and the added bonuses they offer while making up your five a day:
Berries (blueberries, blackberries, raspberries, Chokeberries, etc)
Berries are undoubtedly one of the top superfoods. Not only do they improve blood pressure, inflammation, heart disease risk and probably that of multiple cancers, they actually have a natural ability to slow the absorption of the sugar they contain. So, despite containing sugar, when you eat them, your body doesn’t get a big blood sugar spike, just a trickle, so the main negative effect of sugar is eliminated! Serving Size: 1 hand full.
While it may seem like a fairly basic fruit bowl staple, don’t be deceived. The simple apple is packed full of benefits. They’re full of flavonoids and awesome antioxidants that are said to lower the risks of diabetes and asthma. It seems the old saying, ‘an apple day keeps the doctor away’ is probably true… They’re also a natural mouth freshener! Serving Size: 1 medium or small apple.
Did you know that the fuzzy little Kiwi boasts more immunity-boosting vitamin C than in an average orange? They can also help with keeping your bones, teeth and gums strong. You can also eat them whole, fuzzy skin and all, packed full of fibre they’re great for your digestive health and keeping things moving (if you know what we mean…) Serving Size: 1 medium-size kiwi.
This ruby jewel like fruit is a total superhero food, full of antioxidants, including vitamins A, C and E and ellagic acid. It’s also high in vitamin K, which is good for your heart and blood vessels and has fibre too! You can scoop the seeds out to serve, or squash and strain into a delicious and refreshing juice. Serving Size: 100 grams (1/2 a medium or small fruit).
Made up of 92% water, watermelon is great for followers of The 1:1 Diet by Cambridge Weight Plan, as it adds a little extra boost to your daily water intake, while being low in calories and satisfying your sweet tooth. Don’t be fooled by the high water content however, the fruit is still soaked in nutrients including the powerful antioxidant Lycopene which is said to lower the risk of stroke and has the potential of lowering cancer risks too. Serving Size: 1 medium slice (200 grams).
So, fill up your fruit bowl and reap the rewards of the new additions to your weight-loss Plan.
For more information about the fruit list and how much you’re allowed on Plan please speak to your Consultant.
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