Experts point out that fruits are not optional snacks; there are four key principles to follow for proper fruit consumption.
1. Quantity
An apple a day. The "Dietary Guidelines for Chinese Residents" recommends that adults should consume 200-400 grams of fruit daily. For fruits of average size, such as apples, pears, and oranges, eating 1-2 a day is sufficient.
2. Combination
The more varied, the better. Eating fruit should also emphasize variety. For example, after eating an apple, you can have some strawberries and oranges to ensure you get enough quantity and enrich your nutrient intake.
3. Timing
For healthy people, eat whenever you want. For healthy individuals, there are no restrictions on when to eat fruit; you can eat whenever you like. However, for those managing their weight, or with high blood pressure and high blood lipids, eating fruit before a meal can provide a significant amount of dietary fiber and potassium, and also reduce the amount of food consumed during the main meal. Conversely, for the thin or malnourished, eating a lot of fruit before a meal can affect appetite, so it's recommended to eat after meals. It's worth noting that you should avoid eating very astringent fruits like hawthorns or persimmons on an empty stomach in the morning, as they may cause discomfort.
4. Selection
Choose in-season fruits first. The quality of in-season fruits is superior to out-of-season ones. For northern regions, there are no in-season fruits before April. May is for strawberries; from May to June, you have cherries, waxberries, and apricots; July to August is the season for watermelons and peaches; September to October brings apples, pears, Chinese crabapples, pomegranates, and kiwis; and later on, oranges and tangerines become available.