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Wynnie Chan

Vicky asks: Is there such a thing as an ideal combination of fruits?
Wynnie says: Fruits provide a wealth of health benefits. They are cholesterol-free, naturally low in fat, sodium and calories, and provide vitamins and minerals such as vitamin C, folate, potassium and fibre. They also provide phytochemicals such as lycopene, lutein and zeaxanthin. 
No single fruit provides all of the nutrients you need, so eat a variety of different coloured fruits, and at least two portions a day.
So how much is a portion?
 One medium-sized fruit, such as an apple, peach, banana or orange 
 One medium slice of fruit, such as melon, mango or pineapple 
 One handful of grapes or two handfuls of cherries or berries 
 One tbsp dried fruit 
 A glass (about 100ml) of fruit juice 
 A small can (about 200g) of fruit in natural juice 
 3 tbsp fruit salad or cooked fruit
 Eat a variety of colours  
 Red fruits: Pomegranates, red apples, rhubarb, raspberries, strawberries, cranberries, cherries and watermelon contain phytochemicals such as lycopene, anthocyanins, ellagic acid, quercetin and hesperidin. These powerful antioxidants protect cells against damage from harmful free radicals.
  Orange and yellow fruits: Persimmons, apricots, nectarines, oranges, lemons, mangoes and papayas contain carotenoids which help to keep the eyes and skin healthy, and boost the immune system. 
 Green fruits: Green grapes, green apples, honeydew melon and kiwi fruits contain lutein, zeaxantin, indoles, calcium, vitamin C and folate. These protect your eyes and work against some types of cancers.
 Blue and purple fruits: Blueberries, blackberries, figs, plums and prunes contain phytochemicals such as ellagic acid, lutein, resveratrol and quercetin which protect the eyes, boost the immune system, fight inflammation and lower 'bad' LDL cholesterol.
 White fruits: White peaches and bananas contain allicin, beta glucans, and lignans. These phytochemicals are powerful boosters of the immune system and help reduce the chances of developing some types of cancers. 
Tips for eating more fruits:
 Challenge yourself to try a differently coloured fruit each day. For example, make Monday a red day with watermelon, strawberries and cherries, go green on a Tuesday with kiwi fruit and green grapes, etc. 
 Add fruits in unusual ways to snacks. For example, a sliced apple or pear with cream cheese makes a great filling for English muffins or on wholemeal bread. 
 Make smoothies with frozen or fresh fruit and low-fat milk or yoghurt. 
 Whizz up a couple of frozen bananas with a cup of fresh milk for instant ice cream. 
 Dried cranberries, figs, apricots and raisins are great for snacking.
 Add berries, bananas and other brightly coloured fruits - fresh, frozen, or canned - to your waffles, pancakes, cereal, oatmeal, or toast or French toast at breakfast. 
 Mix one large, chopped apple with 450g lean ground turkey or chicken. Season with salt and pepper then flatten into burgers and fry. Or stir fry the mixture and serve it in lettuce leaves or with rice. 
 Add fresh fruits to salads: sliced grapes to a chicken salad; pomelo or mango slices to a prawn salad; sliced peaches/nectarines to a ham salad; watermelon chunks to a feta and onion salad
Vicky's diary
 Breakfast:  Bread; water
 Lunch: Congee 
 Dinner: Congee
 Snack: Yogurt, apples, oranges, blueberries and bananas
 Exercise: Dancing and running once a week
Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail nutrition@scmp.com



Multi-coloured goodness