Mangos are a versatile, tropical fruit and at just 110 calories, they can help fill you up without weighing you down. The key to any weight loss regimen is reducing calories and choosing nutrient dense foods that will keep you feeling full and satisfied. Mangos are a good source of fiber and antioxidants, making them a go-to option for anyone looking to lose weight and live a healthier lifestyle.
Preparation
Mangos are a delicious addition to a healthy diet and learning how to prepare them is the first step. The key to cutting a mango is working around the long, flat seed in the center. The National Mango Board recommends standing the mango stem-side down and cutting down about 1/4 inch from the center of the fruit. Repeat on the other side then discard the center piece that consists largely of the pit. Cut slices into each mango half without cutting through the skin. Then scoop the mango slices out of the skin using a spoon.
Healthy Eating
According to the Produce for Better Health Foundation, mangos are the most widely consumed fruit in the world. With their vibrant flavor, versatility and year-round availability in the United States, mangos are an easy addition to a healthy eating plan. One sliced mango yields about 1 cup of fruit and counts as two servings of fruit for daily intake. Mangos are fat-free, sodium-free, cholesterol-free, high in vitamins and minerals and low in calories. Low-calorie diets help prevent obesity, lowering risk for type 2 diabetes, cancer and cardiovascular disease.
Nutrition
Mangos are loaded with more than 20 vitamins and minerals that defend the body against disease. According to the National Mango Board, one mango provides 80 percent of the daily value of antioxidant vitamin C, promoting healthy immune function and collagen formation. Mangos also provide 25 percent of the daily value for antioxidant vitamin A, important for vision and bone growth. Mangos can help you feel fuller longer by providing 3 grams of dietary fiber, or 12 percent of the daily value.
Recipes
Add tropical flair to a healthy diet by incorporating mango into a variety of dishes. Add mango to shredded cabbage, bell pepper, green onion, light mayonnaise, honey and cider vinegar to create a slaw to partner with grilled fish. Spread peanut butter, honey, cinnamon, mango and walnuts on a flour tortilla. Roll it up and slice for a new take on the peanut butter and jelly sandwich. Combine baby spinach, mango, tomato, walnuts, blue cheese and green onions and dress with mango vinaigrette to create a refreshing salad.
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