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Although a fruit only diet may seem like a healthy choice for dinner, but it can actually do more harm than good in the long run. As per Sabina Mirza, Nutritionist & Dietician, “fruits can be a healthy component of an evening meal when paired with other foods. They contain natural sugars like fructose that provide a quick energy boost. As per the National Library of Medicine, eating fruit at night may also aid with digestion and promote more restful sleep. However, fruits lack protein which is important for maintaining muscle mass. They are also lower in calories than other foods, so a dinner of only fruit may not provide adequate energy to get through the evening.”
Eating a variety of fruits along with other nutritious foods like whole grains, lean proteins, veggies and healthy fats can make for a well-rounded, energizing dinner. Fruits like berries, citrus, melons and tropical options like mango provide a refreshing sweetness to balance savoury dishes. Things like salmon with a mango salsa, chicken with a fruit relish or quinoa salad with berries and nuts all incorporate fruit while still providing balanced nutrition.
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As per the National Library of Medicine, fruits are an important part of a balanced diet and provide many benefits - they contain water, fibre, vitamins like vitamin C and minerals like potassium and magnesium. The colourful pigments in fruit are rich in antioxidants that help prevent disease. Eating fruit makes you feel lighter since it has a diuretic effect, which refers to the increased production of urine by the kidneys. Diuretics are substances that promote diuresis, or the increased formation of urine. Fruits also prevents constipation, and is easy to digest.
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As per Mrs. Mirza, “most fruits are high in natural sugars and carbohydrates but low in protein. Eating only high-carb foods like fruit in the evening means you may be hungry again soon after dinner. Many fruits lack important nutrients like protein, healthy fats, and certain vitamins and minerals. A balanced dinner should contain fruits as well as vegetables, lean protein, whole grains and healthy fats. Eating only fruit means you'll miss out on nutrients your body needs to function properly.”
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While fruits are healthy, you need a variety of foods at each meal to get adequate nutrition. As per Mrs. Mirza, “just eating fruit for dinner, without a source of protein or other nutrients, can lead to blood sugar spikes and crashes.
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Over time, an imbalanced fruit-only dinner diet may actually cause weight gain or other health issues. For healthy, lasting weight loss, fruits should be eaten as part of a balanced diet with veggies, protein and whole grains.”
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As per the National Library of Medicine, fruits have fibre, vitamins, and antioxidants which are good. But your body also needs protein, carbs, and fat from cooked foods like vegetables, roti, and rice for energy and nutrition. Just fruits for a meal does not give balanced nutrition.
Fruits make for a healthy snack, but having only fruit for dinner daily is not recommended. Fruits contain natural sugars that give us energy, but having too much sugar from fruit in the evening can lead to weight gain. As per the National Library of Medicine, this is because most of the carbohydrates we eat get converted to sugar, which our cells use for energy.
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But excess sugar gets stored as fat, since our bodies don't need extra energy at night. It's better to eat fruit earlier in the day. For a healthy dinner, try vegetable soup or stir-fried veggies instead of just fruit. Limiting fruit in the evenings and choosing more filling foods can help maintain a healthy weight.
