Fruits are a major part of our dietary nutritional requirements as they are rich in vitamins, minerals, antioxidants, flavonoids, and phytochemicals. They are a significant source of natural sugars, fiber, and water content that help in boosting our heart, digestive, and immune system.
Most people think that eating many fruits can increase blood glucose levels and calorific value in their diet. But is there any limit to eating fruits? Actually, it all depends on the variety and quantity of fruits we consume in our diet.
Nutritionists recommend an average intake of 12-14 cups of fruit every week. When you consciously eat nutrient-dense fruits without processing them, you can consume a variety of fruits.
The recent hype in drinking smoothies with added sugars is increasing the risk of developing lifestyle diseases such as diabetes and obesity. Therefore, here I am listing the ways to choose and buy fruits for a week with a sample template to ease your shopping.
How to Buy Fruits from the Grocery Store
When you enter a fruit aisle in the market, you can see fresh fruits arranged uniquely. Have you ever noticed that shopkeepers arrange ripe and ready-to-eat fruits on the top of the cart and yet to ripe ones at the bottom? If you can pick fruits in your locality, choose the bottom ones to make them last longer.
What’s the use of buying over-ripe fruits on a single day and throwing it into the dustbin after a day or two? Be smart and take charge of your diet by choosing to buy and eat excellent products. Spending a few extra bucks on long-lasting fruits is 100 times better than investing in ready-to-consume ones.
You may wonder how long can a fruit last? With the right storage practices, you can extend the shelf-life of all fruits for up to a month. Apples, oranges, grapes, pears, watermelons, and berries can stay fresh for 30 days. Everything reflects your efforts; if you take a few steps to buy and store them properly, you can see the results.
Here are a few ways to help you buy fruits for a week and get the required nutrients without any compromises,
Based on Color: The best part of buying and eating fruits is their natural color. How beautiful does an orange look? Visual shopping is an art you can practice while buying fruits. Eating a rainbow works best with fruits. This method works best for busy people and those who hate spending time in the market or grocery store.
- Visit the fruit aisle and pick 3-4 fruits of distinct colors.
- It can be Apple-red, Persimmon-orange, Banana-yellow, and Blueberries-purple
- Since each color differs in its nutrients, you can eat a rainbow to get the nutrients.
- You can follow different color codes and choose fresh fruits every other week.
Based on Season: Weather has power over human beings. A bright sunny day makes us brisk and active while gloomy rainy mornings make us lethargic. When you understand that the human body changes according to seasons, eating seasonal produce can alter your health and lifestyle.
- Buy fruits based on the respective seasons in your locality.
- If you are shopping on a budget, buy seasonal fruits as they are cheaper than non-seasonal produce.
- Buy seasonal fruits in large quantities. Wash and freeze them for a week or month.
- You can get at least 4-5 fruits in a season at discount rates in your grocery store. Check for sales and stock up on them.
Based on the Glycemic Index: Most people worry about eating fruits because of their sugar content. Many fruits have higher quantities of natural sugars that can raise blood sugar levels for vulnerable people. If you are diabetic or on a limited fruit diet, you must buy fruits based on its Glycemic index.
- It is advisable to choose a combination of fruits with high and low-glycemic-index for a week.
- Check the chart and list the fruits you want to buy before visiting the grocery store.
- This can help choose the perfect combo of fruits and enjoy them throughout the week.
Based on Nutrient Density: Fruits are rich in Vitamin A, D, E, K, B-vitamins, and contain several minerals including zinc, magnesium, potassium, sodium, phosphorus, manganese, copper, iron and calcium. Choosing a variety of nutrient-rich fruits for a week can help gain varied benefits for the body.
- Choose a combination of fruits rich in citric acid, fiber, antioxidants, anthocyanins, and flavonoids.
- You can pair your fruits based on vitamin and mineral groups.
- If you have to eat a specific nutrient-rich diet, include many fruits from the same group.
Based on Use: Many people prefer eating fruits in the raw form while some make jams, smoothies, shakes, and chips to consume it. You can buy fruits based on your preferences and nourish your body with its vital nutrients every day. It is best to avoid artificial sweeteners, sugars and excess heat as fruits can lose its nutritional value.
- Choose berries, bananas, and apple for making smoothies with milk.
- You can combine 5-8 fruits together in a salad with minimal dressing.
- Freeze grapes, pineapple, and watermelon to make fresh juices.
- Use fresh fruits as natural sweeteners for cereal, pancakes, and crepes.