Food & Recipes

Taste of Summer: Fruits

With the weather becoming better, the Sun is shining more often and we will tend to crave for fruits instead of sandwiches for our snacking times. Same as vegetable, it contains Vitamins and Minerals but are generally higher in natural sugars (carbs), and so the energy intake (kJ/ kcal) is higher too. Therefore, some fruit might be more suitable during your weight loss and some during replenishing our cells after exercising. We should always choose wisely, but this is the list of fruit that has benefits to our health and weight management.

Fruit is a healthy snack – in general high in fibre, low in fats and proteins (except of avocados). More ripped piece of fruit is more sugar contains so try to choose “harder” pieces. Canned food is not considered as a healthy snack – contain sugars, and cooking can destroy particular nutrition (especially Vitamin C and B). Additionally, it becomes high in glycemic index so it all results into increasing of calories intake.

The best option how to consume fruit is in combination with yogurt, cottage cheese, other lighted cheese, or quark – combination of foods with low glycemic index (GI) with foods with higher GI is the best way how to eat – fill you up for longer as you add protein to your carbohydrates.


Pineapples support the fat burning & digestion- that is why it is a great fruit after your BBQ or bigger lunch and it should be part of your healthy diet (it contains enzymes that prevent the fat storage). Beside, it is high in Vitamin A, B, C and E.
100g contains 210 kJ.


One of the best fruit “on the go” as easy to carry around with you/in your bag/lunch box. Apples are source of pectin – type of fibre that prevent sugar absorption and storage of sugary. Its consumption you can improve your metabolism rate.
100g contains 240 kJ.


One of the best source of antioxidants, great addition to your morning porridge or yogurt. The benefits of antioxidants are cleaning the intestine, releasing toxins from your body, and increasing the metabolism rate.
100g (blueberries) contains 250 kJ
100g (strawberries) contains 170 kJ
100g (raspberries) contains 240 kJ

Peach & Nectarine

If you are thirty, it is one of the best refreshing fruit as although being a fruit it contains lots of “tasty” water. And it is so low in calories. They are high in minerals such as Calcium and Potassium.
100g (peach) contains 190 kJ
100g (nectarine) contains 170 kJ


Melon can be classified as a vegetable but as it has a sweet taste, I rather put it among fruits. It contains lots of water so it is great refreshment in hot weather and kids love it. Beside, it contains vitamin C & minerals such as Potassium and Magnesium. Combination of vitamins and minerals improves our metabolic rate and prevents of fat storage. The only disadvantage is that you need to consume quite hight amount of melon in order to obtain lots of Vitamin and Minerals.
100g contains 140 kJ


Citruses can be used especially in smoothies and fresh juices what is a great addition to your “snacking” list during hot days. The main benefit of citruses is Vitamin C – that support fat burning and increasing your metabolism rate.
100g (oranges) contains 200 kJ
100g (grapefruits) contains 170 kJ

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