Fruits are high in fiber and have a low glycemic load. Thanks to this, they have little effect on blood sugar levels and have a positive effect on the digestion process. Dietary fruit salads are an excellent low-calorie and healthy option.
In this article we will look at the importance of fruits for weight loss, options for easy dressings with yogurt and other ingredients, tasty and healthy recipes. Expert opinions will help you gain a deeper understanding of the topic of fruit salads.
Fruits for weight loss: which ones you can choose for salads on a diet
Most fruits can be classified as neutral foods in relation to weight loss. They contain a small amount of calories and, if consumed correctly, can be used in a diet menu.
However, there are special fruits that will speed up the weight loss process and improve diet results. These options include:
- Grapefruit. Contains a large amount of plant fiber for optimal digestion and a special set of active substances. Thanks to their rich composition, ripe grapefruits help speed up metabolic processes. For maximum effect, peeled citrus should be consumed as a snack between other meals.
- Kiwi. Stimulates the secretion of digestive juice, promotes the active process of fat breakdown, and lowers cholesterol. Kiwi is also a source of ascorbic acid, which is important for immunity and metabolic processes.
- A pineapple. Promotes the rapid and effective breakdown of fats, stimulates the gastrointestinal tract and eliminates heaviness in the stomach. Thanks to these properties, pineapple has become an essential part of the diet menu.
- Apples. A universal fruit that is widespread and available, regardless of region. Apples contain a high percentage of fiber and a small number of calories. To get the maximum benefit, you should choose varieties with sourness and eat apples with the skin.
However, not all fruits are so beneficial for losing weight. Some fruits contain excess sugars and can only be harmful in the process of weight loss.
Attention! Grapes and bananas should be excluded from fruit salads. They have a high glycemic index and contain a lot of calories and sugar. Berries can also trigger fermentation processes inside the digestive tract and contribute to bloating.
On a diet, you should avoid any dried fruits and canned fruits; compared to fresh fruits, they are much higher in calories. In the process of preparing such a delicacy, various syrups, dyes and preservatives are used, which can negatively affect the digestion process. Adding sugar to fresh fruits turns them into a high-calorie dessert that can harm your figure.
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Vitamin content
table 2
| Vitamins | Content | Daily norm |
| C (ascorbic acid) | 40.65 mg | 58.1 % |
| A (retinol) | 12.43 mcg | 1.2 % |
| E (α-, β-, γ-tocopherols) | 0.32 mg | 3.2 % |
| D (lamisterol) | 0 mcg | 0.2 % |
| B1 (thiamine) | 0.03 mg | 2.2 % |
| B2 (riboflavin) | 0.05 mg | 2.7 % |
| B3 (PP) (nicotinamide) | 0.72 mg | 3.8 % |
| B4 (choline) | 11.55 mg | 2.3 % |
| B6 (pyridoxine) | 0.11 mcg | 5.7 % |
| B9 (folacin) | 8.06 mcg | 4 % |
| B12 (cobalamin) | 0.06 mcg | 1.9 % |
Fruit salad with yogurt contains high, medium and low levels of vitamins when considered according to the food's nutritional significance standards.
At the highest level of importance of the food value chain is vitamin C, which takes part in the body’s redox processes, improves body tone, and strengthens the immune system.
Vitamin B6 is at a medium level of importance and is involved in the metabolism of lipids and amino acids.
Vitamins of low content include:
- A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of the eye.
- E, keeps the muscular system in good shape.
- D, takes part in the formation of bone and dental tissue.
- B1, required to normalize the nervous and muscular systems.
- B2, maintains body tone.
- PP, participates in the formation of hemoglobin.
- B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.
- B9, supports the hematopoietic and digestive system.
- B12 is involved in many metabolic processes in the body.
What to dress with: yogurt and other dressing options
The basis of dietary sauces for fruit salads is liquid: various types of juices, milk, fermented milk drinks. As a thickener, you can use crushed herbs (mint, lemon balm, basil, etc.), nuts, crushed ginger root. You can prepare the dressing using a blender to achieve a light and uniform texture. Popular options:
- Yogurt or kefir. A classic version of the sauce that can be used regardless of the specific ingredients in the composition. For a dietary option, Greek yogurt is best - without sweeteners or other additives. It is also permissible to use options with pieces of fruit, berries or cereals, if they do not contain additional sugar in the composition. It is better to choose kefir as fresh as possible - it does not contain the characteristic sourness.
- Milk. This drink will be a great addition to a salad of fresh fruits and berries. For a dietary dish, you should choose milk with a low fat content - from 1 to 2.5%.
- Sour cream. Suitable for lovers of thick dressings; sour cream sauce goes well with fruit. However, it is worth paying attention to the fat content - for a low-calorie dish you will need the most low-fat option.
- Juice with spices. A mixture of juice with cinnamon, star anise, ginger powder or cloves diversifies the usual taste of fruit. If you need to thicken the dressing, add a little starch.
- Smoothie. A natural smoothie made from similar ingredients can be an excellent addition to the salad. Chopped fruits with a thickener will decorate the dish and make its taste more rich.
When preparing the sauce and dressing the salad, you need to take into account the juiciness of the fruits themselves. The fruits release a lot of natural juice, so you need to add a minimum of dressing immediately before serving. An infused fruit salad will be more watery and will lose some of its beneficial characteristics.
Some useful cooking tips
It would seem that it could be simpler than preparing a fruit salad. However, it is necessary to follow a few simple but important recommendations:
- Use homemade yogurt for dressing. To do this, take 1.5-2 liters of warm milk, add the starter, after 8 hours you will get a healthy product;
- Add dressing to enhance the taste. To prepare it, take and mix: freshly squeezed orange juice, herbs (mint, tarragon, lemon balm), honey;
- For cooking, take only fresh, delicious fruits;
- Wash fruit thoroughly before cooking;
- Peel the skins, especially of fruits purchased in supermarkets;
- Lightly fry the fruit pieces using the grill. This will add new flavors to the ingredients;
- To add a special twist to the finished dish, add: poppy seeds, sunflower or pumpkin seeds, nuts;
- Don't forget to decorate the finished dish. This is especially important for children. It’s hard to say what’s most important to them – original decoration or taste.
Have fun cooking and experiment. The main thing is to take your favorite ingredients and take into account the tastes and preferences of all family members and guests.
Recipes for salads with fruits for weight loss
Classic version
Fruit salad with yogurt is an ideal dessert for a diet. Natural fruits, light dressing and the absence of sugar increase its digestibility, satisfy hunger and cravings for sweets. An excellent addition would be homemade yogurt without chemical additives - in this case, the benefits of a simple salad will double. To prepare the dish you will need:
- apples – 2 pcs.;
- pears – 2 pcs.;
- kiwi – 1 pc.;
- banana – 1 pc.;
- tangerines – 3 pcs.;
- yogurt – 4 tablespoons;
- lemon juice – 1 teaspoon.
First, wash, peel and cut the kiwi, tangerines, and banana. Apples and pears should be chopped at the last moment and sprinkled with lemon juice to prevent them from browning. Then combine the fruits in a deep container and add yogurt, mix thoroughly. Prepare immediately before serving,
Note! To diversify the taste of the salad, you should choose sour apples and different varieties of pears. In this combination, familiar ingredients will sparkle with new taste.
With Mozzarella
An original salad with delicate cheese will be an excellent dessert or main dish for breakfast. They are ideal for a diet menu and retain all the benefits of fresh fruits. To prepare simple dishes you need:
- apple – 1 pc.;
- lemon – 0.5 pcs.;
- banana – 1 pc.;
- orange – 1 pc.;
- mozzarella – 30 grams;
- cinnamon powder – 1 teaspoon;
- honey – 0.5 teaspoon.
This salad can be prepared in portions in bowls or mixed everything in a deep salad bowl. First, peel the apple, remove the core and cut into cubes. To prevent the fruit pulp from darkening, it should be sprinkled with lemon juice. Next, place the fruit in the center of the dish.
Then peel the banana and chop it carefully in the same way. Add the next layer and sprinkle with cinnamon for a delicious aroma. Peel the orange, remove the white films. Next, the pulp needs to be finely chopped and added to the salad bowl. Cut the mozzarella into small cubes and add to the salad. Pour a little liquid honey over the top of the dish and serve.
Puff
This version of the salad has a beautiful presentation. It can be served in clear glasses or orange peels. A successful combination of ingredients provides a bright and pleasant taste of the dish, which is easy to replicate in any kitchen. Required ingredients:
- orange – 1 pc.;
- banana – 0.5 pcs.;
- pomegranate – 30 grams;
- kiwi – 1 pc.;
- apple – 0.5 pcs.;
- strawberries – 10 pcs.,
- pine nuts or walnuts - add to taste;
- flower honey (liquid) – 0.5 teaspoon;
- lemon juice – 1 tablespoon.
If you choose orange peel to serve the salad, then you need to carefully cut off the “cap” from such a fruit and separate the pulp with a spoon. Next, cut the orange with a sharp knife. Mix natural honey with lemon juice.
If you only have thick candied honey, you can preheat it in a water bath. After this, it can be easily mixed with citrus juice to make a dressing.
Then peel the apple, kiwi and banana, cut them together with the strawberries. The pomegranate must also be peeled and the seeds separated. Then place the fruit in layers in random order inside the serving container. In this case, each layer should be sprinkled with honey-citrus sauce for a rich taste.
The top layer should consist of pomegranate seeds and crushed nuts. The latter perfectly complement the taste of fruit and make the salad more piquant.
Sour cream
Salad with sour cream is a dessert that can be prepared in 5 minutes. For the recipe, you should use low-fat sour cream to reduce the overall calorie content of the dish. Required list of ingredients for this dish:
- apricots – 10 pieces;
- plums - 5 pieces;
- cherries – 20 pieces;
- currants – 0.5 cups;
- walnuts (roasted) – 12 kernels;
- cinnamon - a pinch;
- low-fat sour cream – 50 grams.
First, rinse all fruits and berries. Cut apricots and plums into small pieces. Carefully remove the pits from the cherries and sort out the currants. Chop the nuts using a sharp knife. Next, mix sour cream with cinnamon to prepare the dressing.
Important! If desired, the sour cream can be whipped using a kitchen mixer or whisk to obtain a fluffier, lighter texture.
Next, place fruits and berries in a deep container, pour sour cream sauce over them and mix well. Sprinkle the finished salad with chopped nuts and serve.
Tropical
Fruits from the tropics can be easily purchased at your local supermarket and made into a light salad. The original taste of the ingredients and pronounced fat-burning properties make the dishes a pleasant and healthy addition to any diet. To prepare this dessert you need the following products:
- mango - 1 piece;
- pineapple – 100 grams;
- grapefruit – 1 piece;
- kiwi – 1 piece;
- quince – 1 piece;
- lemon juice – 2 tablespoons;
- coconut shavings - for decoration.
First, rinse and clean all the listed fruits. Next, cut the pulp into small pieces and mix in a deep bowl. The products used are quite juicy, so this salad needs to be mixed as quickly as possible. Top the dish with lemon juice and sprinkle with coconut flakes for a beautiful presentation.
Coconut flakes can be replaced with a small amount of nuts or dried berries (no added sugar). This addition solves two problems at once - it makes the taste of the dish more interesting and ensures a beautiful presentation.
Recipe Fruit salad. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Fruit salad”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 75.5 kcal | 1684 kcal | 4.5% | 6% | 2230 g |
| Squirrels | 1.5 g | 76 g | 2% | 2.6% | 5067 g |
| Fats | 0.9 g | 56 g | 1.6% | 2.1% | 6222 g |
| Carbohydrates | 14.7 g | 219 g | 6.7% | 8.9% | 1490 g |
| Organic acids | 0.6 g | ~ | |||
| Alimentary fiber | 1.6 g | 20 g | 8% | 10.6% | 1250 g |
| Water | 80.1 g | 2273 g | 3.5% | 4.6% | 2838 g |
| Ash | 0.556 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 11.1 mcg | 900 mcg | 1.2% | 1.6% | 8108 g |
| beta carotene | 0.067 mg | 5 mg | 1.3% | 1.7% | 7463 g |
| Vitamin B1, thiamine | 0.027 mg | 1.5 mg | 1.8% | 2.4% | 5556 g |
| Vitamin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.3% | 6000 g |
| Vitamin B4, choline | 5.95 mg | 500 mg | 1.2% | 1.6% | 8403 g |
| Vitamin B5, pantothenic | 0.149 mg | 5 mg | 3% | 4% | 3356 g |
| Vitamin B6, pyridoxine | 0.18 mg | 2 mg | 9% | 11.9% | 1111 g |
| Vitamin B9, folates | 7.217 mcg | 400 mcg | 1.8% | 2.4% | 5542 g |
| Vitamin C, ascorbic acid | 27.38 mg | 90 mg | 30.4% | 40.3% | 329 g |
| Vitamin E, alpha tocopherol, TE | 0.244 mg | 15 mg | 1.6% | 2.1% | 6148 g |
| Vitamin H, biotin | 1.747 mcg | 50 mcg | 3.5% | 4.6% | 2862 g |
| Vitamin K, phylloquinone | 4.6 mcg | 120 mcg | 3.8% | 5% | 2609 g |
| Vitamin RR, NE | 0.5136 mg | 20 mg | 2.6% | 3.4% | 3894 g |
| Niacin | 0.356 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 238.91 mg | 2500 mg | 9.6% | 12.7% | 1046 g |
| Calcium, Ca | 12.49 mg | 1000 mg | 1.2% | 1.6% | 8006 g |
| Silicon, Si | 33.322 mg | 30 mg | 111.1% | 147.2% | 90 g |
| Magnesium, Mg | 22.12 mg | 400 mg | 5.5% | 7.3% | 1808 |
| Sodium, Na | 19.13 mg | 1300 mg | 1.5% | 2% | 6796 g |
| Sera, S | 7.11 mg | 1000 mg | 0.7% | 0.9% | 14065 g |
| Phosphorus, P | 18.3 mg | 800 mg | 2.3% | 3% | 4372 g |
| Chlorine, Cl | 24.27 mg | 2300 mg | 1.1% | 1.5% | 9477 g |
| Microelements | |||||
| Aluminium, Al | 119.2 mcg | ~ | |||
| Bor, B | 221.4 mcg | ~ | |||
| Vanadium, V | 1.98 mcg | ~ | |||
| Iron, Fe | 0.784 mg | 18 mg | 4.4% | 5.8% | 2296 g |
| Yod, I | 0.74 mcg | 150 mcg | 0.5% | 0.7% | 20270 g |
| Cobalt, Co | 0.426 mcg | 10 mcg | 4.3% | 5.7% | 2347 g |
| Lithium, Li | 2.866 mcg | ~ | |||
| Manganese, Mn | 0.1306 mg | 2 mg | 6.5% | 8.6% | 1531 g |
| Copper, Cu | 70.71 mcg | 1000 mcg | 7.1% | 9.4% | 1414 g |
| Molybdenum, Mo | 3.337 mcg | 70 mcg | 4.8% | 6.4% | 2098 g |
| Nickel, Ni | 5.105 mcg | ~ | |||
| Rubidium, Rb | 44.3 mcg | ~ | |||
| Selenium, Se | 0.517 mcg | 55 mcg | 0.9% | 1.2% | 10638 g |
| Strontium, Sr | 13.54 mcg | ~ | |||
| Fluorine, F | 4.93 mcg | 4000 mcg | 0.1% | 0.1% | 81136 g |
| Chromium, Cr | 1.02 mcg | 50 mcg | 2% | 2.6% | 4902 g |
| Zinc, Zn | 0.1172 mg | 12 mg | 1% | 1.3% | 10239 g |
| Zirconium, Zr | 1.58 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starch and dextrins | 1.003 g | ~ | |||
| Mono- and disaccharides (sugars) | 10.8 g | max 100 g | |||
| Glucose (dextrose) | 0.552 g | ~ | |||
| Sucrose | 0.519 g | ~ | |||
| Fructose | 1.245 g | ~ | |||
| Essential amino acids | 0.029 g | ~ | |||
| Arginine* | 0.005 g | ~ | |||
| Valin | 0.005 g | ~ | |||
| Histidine* | 0.002 g | ~ | |||
| Isoleucine | 0.004 g | ~ | |||
| Leucine | 0.005 g | ~ | |||
| Lysine | 0.006 g | ~ | |||
| Methionine | 0.001 g | ~ | |||
| Methionine + Cysteine | 0.003 g | ~ | |||
| Threonine | 0.003 g | ~ | |||
| Tryptophan | 0.001 g | ~ | |||
| Phenylalanine | 0.003 g | ~ | |||
| Phenylalanine+Tyrosine | 0.007 g | ~ | |||
| Nonessential amino acids | 0.071 g | ~ | |||
| Alanin | 0.006 g | ~ | |||
| Aspartic acid | 0.022 g | ~ | |||
| Glycine | 0.008 g | ~ | |||
| Glutamic acid | 0.014 g | ~ | |||
| Proline | 0.005 g | ~ | |||
| Serin | 0.005 g | ~ | |||
| Tyrosine | 0.002 g | ~ | |||
| Cysteine | 0.002 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.1 g | max 18.7 g | |||
| Polyunsaturated fatty acids | |||||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 2.8% |
The energy value of Fruit Salad is 75.5 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Expert opinions on the benefits and harms of fruits
Svetlana Fus, nutritionist, nutrition consultant (link)
People who consume a lot of vegetables and fruits containing anthocyanins have good health and are less likely to suffer from diseases of the cardiovascular system and malignant neoplasms.
Anthocyanins are extremely beneficial bioflavonoids that are of great importance for human health and give fruits a purple hue. One of the available sources of anthocyanins are plums - they are allowed on the diet and go well with other ingredients in fruit salad recipes. Plums are also a source of vitamin C for immunity, carotene and dietary fiber. A special advantage of such fruits is the preservation of beneficial properties even after prolonged processing.
Elena Tolokonnikova, experienced doctor, specialist in dietology and proper nutrition (link)
You should not include in your daily and dietary menu fruits that were grown in greenhouses or brought from distant regions. They can be a source of dangerous nitrates.
Foreign chemical additives not only reduce the total vitamin content in fruits, they can cause food poisoning and other disturbances in the natural functioning of the gastrointestinal tract. At the same time, the fruits themselves become practically useless in terms of nutritional characteristics in comparison with seasonal fruits. That is, when buying exotic products in winter, you will not only get a tasteless “dummy”, but can also harm your health.
Andrey Bobrovsky, nutritionist, nutrition consultant (link)
The danger with some supermarket fruits is the presence of preservatives. Such substances are added to fresh fruits that require long-term transportation. Chemicals help preserve the presentation and taste characteristics.
However, excessive consumption of preservative components in foods can cause unpleasant consequences even in a healthy person. They manifest themselves in the form of weakness or mild food poisoning, which the buyer can attribute to other factors. However, preservatives not only worsen overall health, they can accumulate in the body and lead to serious chronic liver and gastrointestinal diseases.
Preservatives can get to the fruits when rubbed with special wax, gas treatment or other types of chemical exposure. For example, in a store you can easily distinguish processed apples brought from abroad; they have a uniform shade without any dots and an unnatural shine to the peel.
Which ones to choose
During the struggle to reduce calorie intake, it is important to count calories in fruits. There are a few tips to keep in mind when purchasing salad ingredients:
- Bananas should be used with caution. Of course, they are rich in potassium and other beneficial substances. However, the calorie content of the fruit is high. There is no need to give up bananas completely - it has already been proven that they have a positive effect on mood, and this is very important for those who are on a diet. You just need to use the fruit in small quantities and consume it in the morning. Therefore, bananas are ideal for breakfast.
- Grapes are also one of the high-calorie fruits; they contain a large amount of sugar in their composition. Mangoes and figs are on the same list. It is better to eat them in moderation and before 12 noon.
- Pineapples and grapefruits are the basis of many diets. And it’s not surprising - they not only give you a feeling of fullness, but also have a fat-burning effect.
- In the cold season, you can and should also prepare fruit salads! It is worth paying attention to citrus fruits, as well as apples and kiwis.
- In the summer, there are an unlimited number of options for preparing salads. After all, this is exactly the time when you can feast on juicy berries, soft melons and sweet watermelons.
Main conclusions
Fruit salads are an ideal dessert option for a diet menu. This dish can be prepared without sweeteners - the natural sweetness of the fruit will delight the taste buds and reduce cravings for sweets. You can also add ingredients with pronounced fat-burning properties to this dish - grapefruit, pineapple, ginger, cinnamon, etc. As a dressing you can use:
- Yogurt or kefir. These fermented milk drinks have a pleasant texture and complement the taste of fruit, improving their absorption.
- Milk. Combines with most fruits and berries (with the exception of citrus fruits). To obtain a low-calorie dish, you need to select milk with a low fat content - approximately 1-2.5%.
- Sour cream. An ideal thick sauce for fresh fruit salad.
- Juice or smoothie with added spices. Natural juice or ground fruits make the taste of the salad brighter and richer, and spices add piquant notes.
Salads made from fresh fruits and berries should be prepared and seasoned immediately before serving. With prolonged infusion, they can become watery, lose their appetizing color and some of their beneficial properties.
What fruit salads do you like best? Share your favorite recipes that can be used for weight loss!
How to make citrus salad
Citrus lovers will love a dish with oranges and tangerines; it will lift their spirits, because oranges and tangerines are the best antioxidants. So if it’s rainy autumn weather outside or you’re just tired of the everyday hustle and bustle and stress, treat yourself.
To prepare it you will need the following ingredients:
- oranges (3-4 pieces);
- tangerines (3-5 pieces);
- grapefruit (1 piece);
- yogurt (200-250 ml).
To prepare a citrus salad, you will need only 7-10 minutes, and its calorie content will be only 40-45 kcal. To enjoy this dish, you need to consider the step-by-step recipe for citrus fruit salad with yogurt and put it into practice:
- Peel oranges, tangerines and grapefruit;
- Divide citrus fruits into slices, remove films and seeds if possible;
- Cut the citrus slices into large pieces;
- Add yogurt and mix thoroughly;
- Garnish with pomegranate seeds;
- Serve immediately. Bon appetit!
Salad dressing
The traditional dressing for cold fruit dishes is yogurt or low-fat sour cream, but other products and their combinations can be used. The main rule is a small amount of dressing (1-4 tbsp), because... it increases the calorie content of the salad.
Simple liquid ingredients include natural honey, vegetable (olive, flaxseed or sunflower) oil, lemon juice.
But many housewives prefer to prepare unusual dressings. Citrus sauce gives the dietary dish a piquant taste. For it you need to mix the juice of 1 orange and 0.5 lemon. Add 1 tsp to the mixture. lemon zest and 1 tsp. ground ginger. This sour sauce goes well with a sweet salad.
The dressing made from sea buckthorn juice is also unusual. For it you need to squeeze the juice from the berries to get 220 ml. Then you should mix 1 tsp in a separate bowl. cinnamon with 1 tbsp. honey To do this, they are poured with 100 ml of heated sea buckthorn juice and dissolved in it. Then add the second part of the juice.
conclusions
By adding fruit salads to your diet, you can correct minor figure flaws in a few weeks. And if you take the issue seriously and include salads in your daily menu, then you will not only see a transformation in your appearance, but also a significant improvement in your health!
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Fruit salads: how, when and how much?
It's no secret that fruits are an indispensable component for a healthy and proper diet for any person. This is especially important for those who want to lose weight. The body is in dire need of vitamins. Fruit salads cope with their mission one hundred percent.
Despite the fact that fruits are a fairly low-calorie treat, for proper weight loss you need to know the answers to basic questions:
- What you should eat and what you should try to avoid.
- How to properly prepare fruit salads.
- How much is it recommended to consume vitamin mixes?
- What to watch out for.
