都说水果是一类非常健康的食品，调查发现水果吃得多的人，多种癌症、慢性病甚至骨质疏松都比较少。营养学家们说了，我们中国人吃水果的平均数量还太低，要多吃。可是，这水果该什么时候吃好呢？有关水果应当饭后吃还是饭前吃的问题，不知道让多少人面对水果不知所措。
不过，有没有人想过，干脆把水果放在吃饭的时候吃呢？这种吃法会有什么问题吗？似乎找不出反对的理由。
所谓空腹吃刺激胃——一边吃饭一边吃水果，不会有这样的问题。
所谓吃饱了再吃不利于消化——在吃饱之前就吃了水果，也不会有这个问题。
既然如此，为什么不能在吃饭时吃水果呢？没有人规定，水果必须与三餐分离。既然吃饭时能喝果汁，能吃水果沙拉，炒菜能够用小番茄，没有理由不能吃水果。实际上，在很多西方国家当中，吃水果就是用餐的一部分；在一些盛产水果的国家当中，水果也是菜肴的配料。这些做法在当地自然而然，无人异议。
其实，吃饭的同时吃水果有很多好处，不妨听我慢慢道来。
第一，水果入餐，可以减少一餐当中的总能量。因为水果属于体积大而能量相对较低的食物，用它替代一部分放了油的菜，或者替代一部分主食，有利于降低一餐中的能量密度，从而预防肥胖。
第二，水果入餐，可以减少一餐中的总盐量。因为水果调味的时候不可能加入很多盐，通常基本上不用加盐，用它替代一部分咸味的菜肴，有利于改善一餐中的矿物质平衡，对控制血压很有帮助。
第三，水果入餐，可以提供不少活性酶类，帮助其他食物更好地消化。很多水果都富含蛋白酶类，例如菠萝、无花果、木瓜、芒果、猕猴桃等，都是蛋白酶很强的水果。对于一些胃肠消化能力较弱的人来说，吃鱼肉等蛋白质类食物时配合这些水果，不仅不会有什么不良反应，反而会感到胃肠十分舒服。
第四，水果入餐，可以利用菜肴中的油脂来帮助其中胡萝卜素、番茄红素、叶黄素等脂溶性抗氧化成分的吸收。
第五，水果入餐，可以提高一餐中的膳食纤维和矿物质量，同时丰富食物的口味和口感，给人带来新的饮食享受。
第六，很多男人没有吃零食的习惯，一旦吃饱饭，他们什么都不再吃，水果也懒得碰。如果吃饭时把水果切块端上桌子，他们就再没理由拒绝这么美好的食品了。
不久前一位老妇人对我说：自从听了你的话，我不再斤斤计较吃水果的时间，吃的时候放心多了，吃的量也多了。后来我又尝试着用餐时吃水果，感觉意外地好。胃肠比以前舒服，排泄也比以前顺畅了……
当然，水果入餐，也要考虑烹调方法，考虑搭配协调。一般来说，有以下几个窍门：
1 口感、色泽、风味要协调。如肉类质地实在，而且常要用一点糖和酱油调味，配菠萝很适宜，颜色漂亮，口感丰富，味道也美好。鱼类质软嫩，可以配猕猴桃或芒果；黄瓜莴笋颜色翠绿，味道清香，可以考虑配浓香的木瓜，等等。
2 很多水果容易褐变，炒菜最好选择不宜褐变的水果。易褐变的水果可以用在汤中，但一定要等汤沸之后再放入，这样杀灭氧化酶，就不易变色。
3 烹调时不要随意过油，以免破坏水果清淡健康的特色。炒制、炖煮时间一定要短一点，宜先把其他原料烹熟，最后再放水果。
4 水果味香甜，烹调调味宜略淡，不要用大量的盐来破坏水果的清爽。同时，水果本身有甜味，调味的时候就不用放糖了，利用水果自身的甜味来配其他原料即可。
5 水果不宜配有刺、有骨或过于筋道的原料，也不适合配原料味道中有明显异味的原料。
6 如果做水果沙拉，一定要注意少放蛋黄酱，因为里面含脂肪高达80%。
假如不善烹调水果菜，其实也不妨就把水果切成小块，去掉皮核，和其他菜肴一起端上桌来，配着其他菜吃，其实味道也不错，一点都不难接受！
译文:
Meal and Fruit at The Same Time, Healthier Way!
As we all know, fruit is a kind of very healthy food. It is reported that the more fruit you take, the fewer diseases you get. And the dietitians announced that we Chinese people still don't ingest satisfiable amount of fruit. But when is a good time to eat fruit,before the meal or after that?
Nevertheless, is there anyone who has considered eating fruit at meal? Anything wrong with this patten? Seemingly no reason against it.
It is said that eating fruit before the meal would be stimulant for the stomach.However, with meal and fruit at the same time, no such kind of problem comes about.
It is said that eating fruit after the meal would be harmful for digestion.However, with fruit before being full, no such kind of problem comes about.
In this way, why can't we take fruit at meal? There is no rule that fruit should be seperated from the three meals. Now that it is reasonable to drink fruit juice, eat fruit salad at meal and put tomatoes into the dish, why not eat the fruit at meal? Actually, in many western countries, it is regarded as a necessary part to eat fruit at the dinner table; In many countries with abundant fruit, it's no surprise to find traces of fruit in dishes.
As a matter of fact, there are quite a few advantages of eating fruit at meal.
First,reduce the total energy taken at a meal. Because fruit, with its large volum and relative low energy, could substitute some fat dishes and staple food so as to reduce the totale energy taken in. As a result, the obesity can be prevented.
Second, reduce the total salt taken at a meal. Because while seasoned with fruit, dishes can be exempted from the salt. Substitution of some salty food in a meal can balance the mineral proportion and control the blood pressure.
Third, provide more active enzymes to help digest other food better.A variety of fruit is rich in protein enzyme, such as pineapple, fig, papaya, mango,kiwi fruit.It is favourable to the stomach for those who have a weak digestion system to eat food rich in protein with fruit.
Fourth, help the absorbtion of fat-dissolvable antioxide elements such as carrot elment, tomato elment,lutein by the fat in dishes.
fifth, increase the proportion of fibre and mineral in a meal, and enrich the flavor and texture of food. You'll be given fresh and enjoyful feeling.
Sixth, induce the men, many of who don't have the habit of taking something after meal, to have a taste of the fruit served at meal
Not long ago an old lady told me: "adopting your suggestion, I am not so fastidious about the time to eat fruit anylonger and let myself enjoy it to the full. Later I try to eat it at meal.I couldn't feel more comfortable than that before.
Surely, considerations should be taken into the way of cooking and coordination of various raw materials while fruit being eaten at meal. Generally speaking, here are some tips:
1. Coordination of its taste, color and flavor.For example, the texture of meat is tough and is usually seasoned with sugar and soy sauce. So pineapple possessing vivid color and richful taste is very suitable for the meat.Kiwi fruit or mango are supposed to match the delicate fish; The mellow papaya can be considered as a good match of cucumber or lettuce which look green and taste light.
2 You'd better not to choose those easily-corrupted fruits while cooking. It is advisable to put easily-corrupted fruits into the soup at the point of boiling. It can kill the oxide enzyme as to keep the fruit fresh in color.
3 Lest damage fruit's light and healthy feature, it isn't proposed to put too much oil randomly. You'd better cook other raw material before adding the fruit in. And the it should take as short time as possible to cook fruit.
4 Fruit taste sweet itself.So it isn't recommended to overuse salt while cooking fruit. Meanwhile, there is no need to add sugar anymore. It can be borrowed from the fruit.
5 Raw materials having sticks, bones or being too tenacious are not suitable to match the fruit. So are those smelly materials.
6 While making fruit salad, do not put too much mayonnaire which contains fat high to 80%.
If you are not good at cooking fruit dishes, it's not a bad idea to cut it into cubes then serve it with other dishes.It tastes delicious as well and is expected to be very popular.