Ask the expert: Can you be healthy without eating much fruit?

Question:

“I consider myself to be pretty healthy. I exercise regularly and eat plenty of vegies, whole grains, protein, etc. I’m not really into fruit and only eat it a few times a week. Is this a problem if I’m hitting my vegetable targets?”
-Richard, via email

Expert advice:

While hitting your vegetable target is a good foundation for a healthy diet, it’s still important to include a variety of fruit. Fruits and vegetables share many similar vitamins and minerals, but each offers unique nutrients and phytochemicals. For instance, vitamin C in citrus boosts immunity, berries are rich in anti-inflammatory anthocyanins linked to cognitive health and cancer prevention, and potassium in bananas helps regulate blood pressure. Fruits and vegies contain different types and ratios of fibre, so eating both ensures a complementary mix to support digestive and overall health.

Our dietary guidelines recommend five serves of vegetables and two serves of fruit a day. A serve of fruit is equivalent to one medium piece of fruit such as an apple, banana or orange, two smaller pieces of fruit such as apricots, plums or kiwifruits, or one cup of diced or canned fruit.

Even if you’re not a big fan of fruit, it’s possible to incorporate it in subtle ways. Try blending fruit into smoothies, adding a small serving to your morning oats, or an occasional glass of 100 per cent juice. If fruit intake is challenging, consider starting with the fruits you enjoy most and slowly increasing your intake over time.

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