A -Z of foods: N is for nectarine

A medium nectarine has about 60 kcals and is a source of vitamin C. Like most fruits, it's low in sodium, and fat-free. Although you get just over the equivalent of two teaspoons of sugar in one nectarine, the sugar is intrinsically part of the fruit and so it doesn't count towards your daily limit of free sugars.

Aim to eat at least five portions of a variety of fruit and vegetables each day.

Check out these three ways to enjoy nectarines:

1. Bake them . Cut a nectarine in half and remove the stone. Mix a little low fat soft cheese with chopped nuts and a little orange zest and use this to stuff the nectarine. Bake till soft.

2. Spruce up salads. Add diced nectarine to any salad to bring in a hint of sweetness and vibrant colour.

3. Add to tagines or stews. Chopped nectarines make a delicious fruit addition to meat dishes - throw them into Moroccan-style tagine, or stews and casseroles.

Azmina Govindji is Patient's award-winning resident dietitian. She comes with a background in diabetes, having worked as Chief Dietitian to Diabetes UK from 1987 to 1995. She was a member of the British Dietetic Association (BDA) Executive Council and Chair of the BDA Public Relations Committee from 2001-2004, and is still a renowned BDA spokesperson. But you may be more familiar with her work on TV and radio - she's appeared regularly on This Morning, The Wright Stuff and The One Show. Azmina is also a best-selling author and co-founder of the award-winning RDUK twitter chats.

Azmina is a mum of two and understands the pressures of family life. She runs her own nutrition consultancy at Azmina Nutrition, and offers advice to the food industry, the media, patients, nurseries, and health organisations. In her spare time she loves to entertain friends and travel. Tweet with her on @AzminaNutrition.


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