Well, you’re in luck because we’ve partnered with Del Monte®, the official fruit supplier to the LTA, and LTA Performance Nutritionist Dan Ellis, to get some food tips – and bring you some culinary inspiration.

What are the benefits of including fruit in our diet?

Packed with essential vitamins and minerals, the many long term health benefits that fruit and vegetables can provide us and the importance of eating at least five portions per day are well known.

This gives us a supply of antioxidants and fibre that are important for our health and fighting disease. Whether its canned, fresh, frozen, or dried sources of fruit, it’s worth remembering that dried fruit has a higher concentration of sugar and calories.

While that is useful fuel for a professional tennis player that burns a large amount of energy, it might not be suitable for someone less active.

Fruit juices and smoothies also count; although look out for added sugar and consider you may actually consume far more fruit when in liquidised form so around 150ml would be sufficient and counts as a portion.

What about the sugar in fruit?

It is now well known the negative impact that too much sugar can have, predominantly resulting from an excess of energy intake.

Fruit of course contains naturally occurring sugars, although when we consider the fibre, vitamins and the minerals that fruit can provide, it could certainly be beneficial to weave into our diets when being mindful of our daily sugar and energy intake overall.

How does fruit help the tennis players?                       

Each player is encouraged to have a portion of fruit with their match day breakfast, whether as a side or an addition to their porridge or bagel, for example.

Not only is this beneficial to a player’s health by supporting their immunity with a ‘food first’ approach, but also adds to their carbohydrate rich meal for performance. This can also apply to their recovery regime, by adding some fruit into their recovery drink it can aid the replenishment of their carbohydrate stores after a match to refuel and prepare for the next.

Del Monte® recipes:

As a convenient, versatile and budget-friendly option, canned fruit is a fantastic way of adding a quick nutrition boost to a healthy, active lifestyle.

The team at Del Monte® ensure the quality of all their products by heating the fruit they pick in the can at source, which retains all the nutritional value. Sealing and preserving the contents in cans also helps to prevent nutrient loss over time, meaning a variety of seasonal fruit can be enjoyed all year round.

Snack: Peach and Avocado Toast

Vegan, dairy-free
Serves 4
Prep time: 10 minutes, Cook time: 10 minutes

Ingredients:

• 1 can (415g) Del Monte® Peach Slices in Juice (drained)
• 1 medium avocado
• 10 cherry tomatoes
• 5 basil leaves
• ¹/₂ lime
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 4 slices sourdough bread

Method:

1. Finely slice the basil leaves and cut the cherry tomatoes in half. Add the basil (setting a few slices aside for garnish), tomatoes, peach slices, balsamic vinegar and a drizzle of olive oil into a bowl and mix with a spoon. Season with salt and pepper to taste.
2. Cut the avocados in half, remove the pit; scoop the flesh on to a plate and mash with a fork. Add a few drops of lime juice, season with salt and pepper to taste and then stir.
3. Toast the bread slices and assemble. Add the avocado cream first and top with the peach slices and tomato Finish with finely sliced basil leaves to serve.

Lunch: Roasted Pineapple and Shrimp Salad Wraps

Serves 2-3

Preparation time: 15 minutes

Cooking time: 25 minutes

• 200g large shelled prawns 
• Finely grated zest and juice of 1 orange
• Small handful of finely chopped coriander
• 1 lime
• 2 garlic cloves, minced or pressed
• 2 tablespoons olive oil, divided
• ½ tsp fine sea salt
• ½ tsp black pepper
• 1 can (435g) Del Monte® Gold Pineapple Slices in Juice 
• 4 tortilla wraps
• 100g baby spinach, washed 
• 1 avocado, de-stoned and thinly sliced

• In a large bowl toss the prawns with orange zest, lime zest, garlic, 1 tablespoon olive oil, salt, and pepper. Cover and refrigerate for at least 1 and up to 3 hours.
• When you're ready to cook, preheat the oven to 220^oC and lightly oil a large baking tray.
• Toss the pineapple with the remaining 1 tablespoon of olive oil and spread in a single layer on the baking tray.
• Roast for about 20-25 minutes until golden brown at the edges.
• Remove shrimp from marinade, allowing excess to drip off then add to the pineapple for the last 8 minutes until cooked through. Remove both from the oven and set aside to assemble. 
• To assemble, lay wraps flat on a countertop. Top with the baby spinach, roasted pineapple, prawns, avocado and remaining coriander. Fold in sides of wraps, then roll up tightly. Wrap in parchment paper and cut in half to serve.

Dinner: Pan fried Sea Bass with Pickled Pineapple

Serves 2 

Preparation: 15 minutes

Cooking time: 6 minutes

• 2 Sea Bass fillets, skin on 
• Handful of mint leaves
• 100g radishes, thinly sliced

For the Pineapple Pickle:

• 1 can (435g) Del Monte® Gold Pineapple Chunks in Juice 
• 100ml white wine vinegar 
• ½ tsp coriander seeds 
• ½ tsp mustard seeds 
• ½ tsp black peppercorns 
• 1 tbsp olive oil
• 50g sea salt flakes
• In a small saucepan add the vinegar, 100ml pineapple juice and the spices then bring to a boil. Add the pineapple chunks then turn off the heat and add to a jar. Leave to cool for about 30 minutes then put the lid on and place it in the fridge to cool completely before using. 
• For the sea bass, sprinkle a little flaky sea salt on both sides then heat 1 tbsp of olive oil in a good non-stick frying pan on medium-high heat.
• Once the oil is hot, lay the sea bass gently into the pan, skin side down. Cook for about 3 mins on the skin side without turning it so it goes nice and crispy. Turn the heat down slightly and gently turn the seabass over. Cook for another 2-3 minutes, before removing from the heat. 
• Serve with the pickled pineapple, fresh mint leaves and extra salt and pepper. 

For more information about Del Monte® visit https://www.delmonteeurope.com/ or follow them on Facebook or Instagram.