Healthiest fruits and best vegetables
Having a balanced diet is crucial for a healthy mind and body. If you are looking to get fit, it’s important to regularly include fruit and vegetables in your diet. Which fruit you choose to consume will depend on a number of factors, including your own personal preferences, as well as the micro-nutrient value they can add to your body.
What is a portion of fruit?
Conventionally, one serving of fruit is typically defined as 60 kcal or 15g carbohydrates. But, how many portions of fruit or vegetables should you eat a day? Traditionally, we have all been taught that we should aim for 5 portions of fruit and vegetables a day, however; more recently, research has suggested that total consumption should be closer to 10.
Which fruit is healthiest?
It’s important to mix things up and refrain from constantly consuming the same fruit or even none at all. Why? Because each fruit is packed with different micro-nutrients which all bring their own individual benefits for your body. Eating pears will increase your fibre intake, oranges will provide you with vitamin C, chewing on cherries will bring you the right amounts of potassium and strawberries will bring you more folic acid. There is no fruit which is healthiest; the right thing to do is to make sure you eat a variety of fruit regularly.
How can fruit improve fitness?
Keeping your blood sugar level consistent throughout the day is important in order to avoid energy crashes. Instead of eating fast-acting energy sources like sweets, replace them with complex carbohydrates such as bananas or apples. Choosing a fruity carbohydrate before a workout can improve performance by providing a boost of energy. This will help you to avoid an energy crash when you’re halfway through a killer workout.
Benefits of each fruit on fitness performance
Green vegetables like spinach and broccoli are extremely healthy and contain a number of benefits health-boosting vitamins. If you’re looking to build up your endurance at the gym, the calcium in green vegetables can be great for building strong bones. This is particularly essential if you do not consume any dairy.
Bananas have long been considered as a firm favourite for fitness enthusiasts and for good reason too. Bananas are relatively high-calorie compared to most fruit. This is because they are packed with gym-fuelling carbohydrates which are ideal for keeping you going during an intense workout.
If you’re looking for a healthy, natural pre-workout, blueberries are full of quick-release carbohydrates which will give you a rush of energy before a gym session. Include them in your next smoothie to experience the energy boost for yourself.
Studies have suggested that eating three apples a day can cause a dramatic weight loss over a 12 week period. Rather than bingeing on unhealthy snacks in between meals, consider grabbing an apple from the fruit bowl, the results could be amazing!
After a workout, your levels of glycogen will become depleted. For your body to recover fully, you will need to restore the amount of glycogen in your body back to its normal level. Grapes contain a high glycemic index so they are great for helping your body to recover after an intense workout.
If you suffer inflammation after a workout, grab some cherries. The little red fruit contains anthocyanins, which has been proven to enhance recovery by reducing inflammation caused by exercise.
How can you include more fruit in your diet?
One of the best ways to include more fruit in your diet is by drinking a smoothie. You can combine various fruit and vegetables to create delicious, nutritious drinks. We have created some amazing smoothie recipes which aim to boost your fitness and energy levels.
Healthy smoothie recipes
High-calorie smoothie recipes
If you’re looking to build muscle and strength, you need to consume a lot of calories. To mix up your diet and to ensure you’re including vital nutrients, why not try one of our muscle building smoothie recipes. Our measurements are given as a guideline and if you’re looking to include more calories in your diet just alter the measurements of each ingredient accordingly.
Minty Mass Gainer
This refreshing smoothie is crammed with protein and healthy fats. Adding banana and oats to this smoothie will give you a great energy boost, which is perfect for before a workout. Not only will the spinach contribute to your daily protein intake, but it’s also a great source of zinc, iron and vitamin C and vitamin A. This zingy smoothie will fill you up in the morning so you can start your day the right way.
- Calories: 470 kcal
- Protein: 10.5g
- Carbohydrates: 69.4g
- Fat: 16.6g
The Go-Go Fro-Yo
This recipe is perfect as a fruity treat for dessert or to satisfy your appetite between meals. The zingy taste will keep your sweet tooth away from unhealthy options such as sweets or chocolate. With summer approaching, the Go-Go Fro-Yo is ideal for cooling you down on warm summer days. By making your frozen yoghurt at home, you know exactly what you’re eating, without worrying about any additives or preservatives.
- Calories: 281 kcal
- Protein: 29.1g
- Carbohydrates: 39.3g
- Fat: 1.6g
To pack on muscle, use this as your go-to smoothie recipe. Not only does it taste great, but it will help you to recover post-pump. Adding honey will help to restore your body’s glycogen level while the protein powder will fuel muscle recovery.
- Calories: 501 kcal
- Protein: 31.9g
- Carbohydrates: 59.9g
- Fat: 11.9g
Healthy smoothie recipes for wight loss
Drinking smoothies can be a great way to lose weight. By drinking a high volume, low-calorie smoothie, you will feel full without stuffing yourself full of calories. If you are looking to lose weight, avoid adding milk to a smoothie and swap it with water or coconut water instead, this will help to reduce your calorie intake without taking any of the great taste away.
Our next smoothie is a tropical treat for anyone looking for a sweet alternative to unhealthy snacks. The GoGonut twist is also suitable for vegan diets and uses all natural ingredients. The combination of pineapple and mango make this smoothie a low-calorie delight which is also packed with vitamins and nutrients.
- Calories: 357 kcal
- Protein: 7g
- Carbohydrates: 60g
- Fat: 7.2g
Get creative with your own recipes
One of the best things about smoothies is the amount of variety available. Have some fun and experiment with different ingredients and combinations until you find recipes you love. Playing around with the amount of each ingredient will also lead to different textures and flavours. Even if you use some fresh fruit and left-over ingredients in the cupboard, you can create some delicious drinks.
Healthy smoothie recipes for kids
Smoothies can also be a great way of encouraging children to eat their 5-a-day. By turning it into a fun activity where they can get creative, you will be able to keep the little ones occupied for hours. One of the biggest struggles any parent faces is trying to make a fussy child eat healthy food, making smoothies could be the solution you’ve been looking for, give it a go!
Juice Boxes for a variety of smoothies
The GoGo Fruit Basket Juice Boxes provide all the essential ingredients for creating delicious smoothies. Each box provides a variety of fruit and veg, which will enable you to create a new smoothie for each day of the week. You will never grow bored of the same smoothie recipes with the amount of variety available with each juice box.