|EAT MORE OF||EAT LESS OF|
|STONE FRUIT||Fruit pies and pastries, sweetened juices, fruit canned in syrup, coconut, dried fruit with sugar coating|
|Apricot, avocado, cherry, nectarine, peach, plum, prune|||
|Orange, lemon, lime, grapefruit (pummelo), naartjie, tangerine|||
|Raspberry, strawberry, blueberry, blackberry, grapes|||
|Banana, guava, jackfruit, kiwifruit, lychee, mango, papaya, passionfruit paw-paw, pineapple, starfruit (carambola)|||
|Cantaloupe (sweetmelon), honeydew, rockmelon, watermelon|||
|Apple, pear, loquats|||
|100% Pure unsweetened juice|||
|Any dried fruit including raisins, dates and sultanas|||
|Although this list is COMPREHENSIVE, it is by no means COMPLETE.|||
|RECOMMENDATIONS||CHOICES FOR A RESTRICTED BUDGET|
- Give preference to fresh, whole fruit.
- Try to include a citrus fruit and another fruit high in vitamin C (kiwi fruit, strawberries, cantaloupe) daily.
- Try a new fruit each week.
- Eat fruits as snacks and desserts
- Add sliced fruit/dried fruit to your cereal, muesli or yoghurt.
- Fruit bought at markets are usually cheaper than at the greengrocer.
- Choose any fruit in season. They are cheaper, fresher and have a greater nutritional value than fruit that has been stored.
- Take care not to buy fruit that have bruises as these may have lost nutrients and are therefore not good buys.
- Be careful not to buy more fruit than you will eat as these will be wasted.
- Don't buy very ripe as these often become spoilt