The Benefits of Fruit in Your Diet
Fruit is abundant in vitamins, minerals, dietary fibre and phytonutrients which are plant compounds known to boost our health. It is recommended that we eat 2 pieces of fruit every day, although most people eat only about half of this.
Fruit is often lower in energy (kilojoules) relative to many other foods. So not only is it a great way to ensure your body is getting a range of nutrients essential to good health, it makes an important part of a healthy eating plan which can in turn help you to achieve and maintain a healthy weight. When following the Jenny Craig weight loss plan, each day includes at least 5 vegetable and 1-2 fruit serves.
The Better Fruit Option
To make the most of your fruit servings, opt for whole fruits whenever possible. By doing so, you’ll maximise both the volume and fibre content, helping to keep you feeling fuller for longer. However, don’t hesitate to explore other options like canned fruits, dried fruits, and fruit juice to add some variety to your week.
Not only are fruits a fantastic addition to your meals, but they also make for satisfying and nutritious snacks throughout the day.
Tasty Recipes and Tips from Jenny Craig Personal Coaches:
1. Add your fruit serve to a salad
- Finely slice green apple, peach, or use mandarin pieces or berries.
- Toss in with spinach leaves or torn Cos lettuce leaves.
2. Enjoy with nuts and spices
- Peel and core an apple or pear.
- Roughly chop and sprinkle with a pinch of cinnamon and sultanas.
- Add a dash of water and microwave for 2 minutes to retain a little crunch (3 minutes if you prefer your fruit to be softer).
- Add to your Jenny Craig cereal or porridge or enjoy on its own as the fruit serves on your menu.
3. Discover the delights of caramelized fruit
- Slice a banana in half and lightly brown each side in a non-stick frying pan.
- Serve with yoghurt and sprinkle with cinnamon.
- Use the yoghurt from the dairy serves on your menu.
4. Create a refreshing sorbet
- Enjoy e a delicious sorbet-like snack by blending frozen raspberries.
- Add a tiny bit of sugar substitute or artificial sweetener, a drizzle of water and blend together with the raspberries.
5. Beat the heat with some grape pops
- Try freezing ½ a cup of grapes for a great snack to feel cool and refreshed in the hot weather.
6. Dip and freeze with yoghurt
- Dip 1 cup of strawberries in natural yoghurt (deduct from your dairy serve for the day).
- Place on a baking paper-lined tray and freeze for 1 hour.
7. Make fruity frozen pops
- Blend some fresh fruit such as berries, banana or kiwifruit with 2/3 cup of yogurt and pour into icy pole moulds.
- Freeze overnight and be sure to count this as part of the fruit and dairy serves on your menu.
8. Power the day with a berry-licious smoothie
- A smoothie is a great way to get both your fruit and dairy serves in for the day.
- Try blending 1 cup frozen mixed berries with 1/3 cup low fat vanilla yoghurt, ½ cup skim milk and a large handful of ice.
9. Snack on a nutritious burst of sweetness
- Try half a cup of blueberries.
- Blueberries are rich in Vitamin C, contains Vitamin K and are packed with antioxidants. They are great in salads and good for your body.
10. Stock your pantry with different options
- Keep canned and dried fruits in your pantry so you have fruit on hand at any time.
FREE FOODS on the Jenny Craig menu are foods that are low in kilojoules and are great for adding extra volume, variety and flavour to our menus. Examples include the non-starchy vegetables that are brimming with vitamins, minerals, fibre and anti-oxidants.
We encourage you to eat at least 4-5 servings of vegetables each day – whether you are on the Jenny Craig program or just looking to eat well! There are also herbs, spices and other low kilojoule flavourings such as vinegars, sriracha and soy sauces.
LIMITED FREE FOODS add flavour, variety, and can fill you up for very few kilojoules – check out Jenny Craig’s Grocery Guide for the full list.
If you’re on the Jenny Craig, speak to your Personal Coach about how you can incorporate the recipes into your personal menu plan.