How much sugar do fruits contain? Tips and recommendations from the specialist doctor!

How much sugar do fruits contain? Tips and recommendations from the specialist doctor!

The feeding of the child represents a permanent challenge for the parents right from the appearance of the child in their life given the importance of a balanced caloric, vitamin and mineral nutrition during the period of growth and development of the child.

Fruits are among the first foods that appear in diversification diet of the young child and will play an important role later in the feeding of the preschooler, older or adolescent child, the final target being their presence in the nutrition of the healthy adult later who will keep them and use them in a balanced diet and perfectly adapted to their needs. nutritional salt of adult.

From the point of view of the structuring and portioning of food groups within the nutritional pyramid - there are differences in the child or adult precisely because a child is not a miniature adult and the body of the child or adult in different stages of evolution has different needs.

For the child-adolescent age, fruits and vegetables are on a middle ground of the nutritional pyramid, being the sources of vitamins, minerals, fiber and last but not least energy.

The quantitative recommendations are about 5 servings of fruits and vegetables, combined, in different versions per day - three fruits and two vegetables or two fruits and three vegetables, the size of a portion, in general terms, being related to the anatomical size of the child's tight fist and not to the size of the adult portion.

The fruits must be consumed in the raw state, in full season, when we can benefit from their full nutritional value, preferably in a solid state, as close to the natural one - cubes, pieces, sliced, less recommended in the form of juices / fresh, just to encourage and develop the act of chewing. and formation of correct portions for fruit consumption.

Keeping the fruit peel (be careful when washing the fruit as a protective measure against enteroviruses, diarrheal syndromes, dirty hands disease - hepatitis A) provides an important source of fiber, which will help the child to have a normal intestinal transit, with the presence of the daily seat and protection against constipation.

In the case of juices, the fibrous part of the fruit is separated from the juicy one; it remains practically a mixture of water with fructose (fruit sugar) and the protective effect of anticonstipation from the fruit fibers, their pulp is lost.

And quantitatively concerning things, a juice hides two or more fruit drinks, which the child may not have been able to eat in that quantity if they had been served cubes / slices or had actually bitten from the fruit and appears thus a supply of calories and sugar for the child's body, with direct effects on the evolution of his weight over time.

In fruits there are a number of vitamins and minerals (vitamin C, vitamin A, vitamin E, magnesium, potassium) with important antioxidant role, to increase immunity, enzymatic and hormonal regulators with vital role for a harmonious growth and development.

Last but not least, fruit is a healthy alternative to children's requirements for sweets, as many sweets ... Sweets, chocolate, juices, confectionery and any sugar-containing product and offers long-term pancreatic protection against refined carbohydrate bombardment. it gives him sugar and a the risk of obesity and type 2 diabetes, more and more common in children.

The fruits have a wide range of shapes and colors, nature managing to signal by the color of the respective fruit, the amount of carbohydrates (sugar) contained.

There are fruits with one low in sugar, low in calories - generally light yellow, green, white (have about 5 grams of sugar per 100 grams of fruit) such as: grape-fruit, lemon, melon / yellow and strawberries. A correct serving of fruits in this category is 250-300 g of fruit.

They are then fruits with a medium content in sugar and calories - generally more intense color - orange, red (they have about 10 grams of sugar per 100 grams of fruit) such as: orange, tangerine, kiwi, pomelo, pineapple, peaches, may cherries, cherries, raspberries, apricots, summer green apple, berries. A correct serving of fruit in this category is 200 g of fruit.

Then there are fruits with a high content of sugar and calories - generally darker in color, with more color pigment (they have about 15-20 grams of sugar per 100 grams of fruit) such as: stony sweet cherries, nectarines; mango, papaya, blackberries, dill, banana, sweet autumn apple, grapes, plums, pears, gutters. A correct serving of fruits in this category is 100-150 g of fruit.

Fruits will remain a key component of a balanced diet for later - the big child, adolescent or adult of the future, so their presence during the preschool and small child period has an important stake.

Dr. Luminita Florea, specialist in diabetes, nutrition and metabolic diseases at ProVita Medical Center - Diagnosis and treatment

Address: Str. Alexandrina no. 20 - 22, sector 1, Bucharest

Software tel: 0219432

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