F blackberries are a popular inclusion in the Australian diet ,
EMMA STIRLING , APD Emma is an Accredited Practicing Dietitian working with Raspberries and Blackberries Australia , which has more than 150 members across Australia and is the peak body for the rubus / ribes industry . To learn more about Emma Stirling visit www . n4foodandhealth . com or freshberries . com . au
THE BENEFITS OF BERRIES
Nutrition expert Emma Stirling provides a rundown on the benefits of berries .
resh raspberries and
F blackberries are a popular inclusion in the Australian diet ,
and are known for their sweet , decadent flavour and culinary versatility . However , the lesser-told story is that raspberries and blackberries offer a host of nutritional benefits , while also being naturally low in energy density .
We often hear about the latest ‘ super foods ’ being Amazonian berries or a revival of another ancient grain . However , scientific research demonstrates Australian raspberries and blackberries are super in their own right . They are an excellent source of fibre , key vitamins and minerals , and are full of antioxidants .
A little-known fact is that fresh berries are available almost all year-round ; although , key growing seasons span from November to April . With an increasingly robust industry , Australians can find fresh berries at their local supermarket , farmers market or grower during this peak season and throughout the year .
Serves and portions
The Australian Dietary Guidelines define a serve of fruit as around 150g , or one cup , and recommend Australian adults eat two serves of fruit a day 1 .
The recommendation for daily fruit intake for children ranges from half a serve a day for toddlers , increasing to one serve a day for two to three-yearolds , one and a half for four to eightyear-olds and two serves a day for children aged nine and older .
Two serves of fruit a day may be made up of several portions of different types of fruit , depending on taste preferences , seasons and the type of fruit you are eating .
Australian raspberries and blackberries generally come in 125g punnets , which means a likely portion would be 125g as a snack on its own , or a smaller 60g handful included with yoghurt or breakfast cereal for instance . Whatever the portion size , Australian raspberries and blackberries offer a boost of nutrients and antioxidant activity .
Boost your brekkie with berries
A healthy breakfast can help with brain performance and control cravings later in the day . Aim to eat a breakfast meal with sufficient dietary fibre and protein to help you feel fuller for longer . A single serve of raspberries or blackberries is an excellent source of dietary fibre , provides over 100 per cent of your Recommended Daily Intake ( RDI ) for vitamin C , bumps up your folate and vitamin K intake , and all the while is low in kilojoules . A few simple ways to boost your brekkie with berries are to :
• Add blackberries on wholegrain toast with a spread of cream cheese and topped with chopped almonds , fresh torn mint and squeeze of fresh lemon or orange juice .
• Try mashing your raspberries with a fork to create a zingy sauce , used to swirl on yoghurt or muesli .
• Put together a healthy breakfast bowl topped with berries , which will make it pop with colour as well as pack a great nutritional punch . You can also add some yoghurt and walnuts for extra protein .
Fresh berries are also recommended as a healthy snack or in recipes to make everyday meals a little more exciting . One tip is to stock up on fresh produce such as raspberries and blackberries while they ’ re in season , and freeze them to enjoy in later months . Happy eating !
Reference
1 . Eat for Health . Australian Dietary Guidelines . Commonwealth of Australia 2013 . www . eatforhealth . gov . au / food-essentials / how-much-do-we-need-each-day
12 YMCA HEALTHY LIVING MAGAZINE AUTUMN 2017