Fruit is the perfect food to add to a weight loss diet. Fruits are low in calories and high in fiber, which is a combination that plays an important part in weight loss. According to the Centers for Disease Control and Prevention, you must consume fewer calories than you burn if you want to lose weight. If you want to lose weight, choose foods that are low in calories and high in fiber, since fiber will fill you up and take away your craving to overeat. A fruit salad is a good choice, so learn how to count the calories in a bowl of various fruits, and put fruit salad on your diet menu.
Step 1
Take a cup and fill it up with sliced bananas halfway. One-half cup of bananas amounts to 70 calories. Fill the cup up, and you have 140 calories. Measure 1/3 cup to calculate 47 calories and ¼ cup to measure 35 calories. Choose the amount of bananas you want in your fruit salad, and write this amount down on a piece of paper.
Step 2
Fill a cup up halfway with blueberries to calculate 40 calories. For 80 calories, fill the cup up to the top. Twenty-seven calories are in 1/3 cup, and ¼ cup contains 20 calories. Select the desired amount of blueberries you want in your fruit salad, and add this amount to the first number on the paper.
Step 3
Calculate the number of calories the strawberries in your fruit salad will have by first slicing the strawberries and filling a cup up halfway with the sliced strawberries. One-half cup of sliced strawberries contains 25 calories. If you prefer to have a full cup of sliced strawberries in your salad, double the amount of calories to get 50 calories. Calculate 17 calories for 1/3 cup of sliced strawberries and 13 calories for ¼ cup of sliced strawberries. Decide which many strawberries you want in your fruit salad, and add this figure to the last figure you wrote down.
Step 4
Fill a cup up with red or green grapes, and fill another cup up with grapes halfway. Calculate 1 ½ cup of grapes as 60 calories. If you prefer more grapes in your fruit salad, fill the second cup up to the top with grapes, and add another 20 calories to the 60 to get 80. Add 20 calories more for 2 ½ cups of grapes, which equals 100 calories. Add the total number of calories for the grape measurement you chose to the bottom of your list.
Step 5
Slice up a kiwi or two and fill a cup up halfway with the kiwi. Calculate this as 50 calories. Fill the cup up with sliced kiwis, and add another 50 calories to get a total of 100 calories. If you want a smaller amount of kiwi in your salad, measure 1/3 cup to calculate 33 calories, or measure ¼ cup to calculate 25 calories into the equation. Add the total number of calories for the selected amount of kiwi to the bottom of your list of numbers.
Step 6
Add the numbers you wrote down on your list for your final calorie count. Calculate the total figure with or without the use of a calculator. Divide the total figure by the number of servings you want to get out of the fruit salad to calculate how many calories are in one serving.
Things You'll Need
- Measuring cups
- 1 large sliced banana
- 1 large carton of blueberries
- 1 small carton of strawberries
- 1 bunch of grapes
- 2 to 3 kiwis
- Paper
- Pencil
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