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Fruits: balanced menu - the importance of variety for nutrients

 Fruit: learn more about the importance of a daily and balanced consumption to enjoy all the healthy benefits of its nutrients and vitamins. Coming in different flavours, colours and sizes for all tastes and menus

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Fruit – juiciness, flavour, perfume, nutrients… learn more!

Fruit are an important source of vitamins and minerals for our body to work properly. They are considered a MUST for our daily menu, not just healthy menu. World Health Organization and EatForHealth Australia list them as TOP 10 MUST “eat on a daily basis”.

The daily recommended fruit consumption is 5 portions or 400g. Hence the importance of including a rich variety of fruits in our daily healthy menu. Each fruit is unique in type and level of nutrients, vitamins  and minerals, also antioxidants. And our bodies need a balanced consumption of them, not just concentrating on one or two types of fruit per day.

How do I start?

Well, fruits can be found in endless colours, shapes, sizes, flavours, perfume, etc and can be consumed fresh / in nature  or be used as an ingredient for beverages, dishes and desserts. Frozen fruit pulp are an excellent choice to use fruit as an ingredient in any recipe. So, stop finding excuses and include them on your healthy diet. 

If you are a restaurant / bar owner, start diversifying and include fruit-based recipes on your menu. There is no doubt that this  is a market that grows above 6% per year.

Fruit – variety and quantity? Categories to pick from

  1. If you want to include this ingredient in your Aussie healthy menu (fresh/in natura or frozen; home or restaurant/ bar) the easiest way to include “variety” is to always pick your daily options from different fruit categories:

    1. Pome: fruits with a core of seeds and surrounded by edible flesh. Example: apples, pears 
    2. Citrus: fruits with leathery rind with juicy segments. Example: oranges, lemons, grapefruit
    3. Stone (drupe): fruits with a “stone” inside. Example: apricots, peaches, avocado, plums
    4. Tropical: fruits with short shelf life. Example: banana, mango, pineapple, melons
    5. Berries and Others 


  1. The amount of fruit ingestion depends on your age and other elements. Please click on the links below for more information:

    1. Children –
    2. Adults –

    To include fruit in your restaurant / bar / gym / foodtruck healthy menu, click the button below.

TIP: if you are going for fresh / in nature  options, prefer seasonally fruits!!!

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