If you are trying to lose weight, you must burn more calories than you consume. Eating too many calories, from any type of food, will prevent weight loss and may even result in weight gain. That being said, fruit is a healthy choice when you are dieting, because it is nutrient-dense and also low in fat and calories. Fruit will satisfy you and prevent hunger between meals.
Serving Size
To accurately figure your calorie intake, understand what a serving size of fruit means. Typically a 1/2 cup of fruit or 100-percent fruit juice equals one serving. If you choose dried fruit, a serving is 1/4 cup. The number of servings you need each day varies based on your age, gender and level of physical activity. Most people need three servings every day.
Calories
Fruit does contain calories, so you should not mistakenly assume you can eat as much as you want. However, fruit in moderation is a good weight-loss food, because it is low in calories. A banana contains 70 calories; an apple has 80 calories; and a 1/2 cup of mango has 50 calories.
Fiber
Fiber is a nutrient that aids in weight loss, because it fills you up with a small number of calories. Women should get at least 25 g of fiber each day; men need 38 g per day. Adding fruit to your weight-loss meal plan is a good way to increase your fiber intake without overdoing it on calories. Fiber also protects you from heart disease and diabetes and helps keep cholesterol levels down. Good choices include oranges with 3 g of fiber each, pears with 3 g of fiber per 1/2 cup and raspberries with 9 g of fiber per cup.
Recommendations
The best way to keep your fruit intake at the recommended amount for weight loss is to measure it until you know what a serving looks like. Sticking to whole fruits, such as kiwis or apples, makes it easier to control intake as well. Fruits with a higher water content -- such as grapefruit, watermelon or grapes -- are lower in calories, making them ideal for weight loss. Melina Jampolis, physician nutrition specialist, recommends skipping fruit juice, dried fruit and canned fruit in favor of fresh or frozen options. This is because processed fruit products are often higher in sugar, which increases the calorie content.
References
- NIH News in Health; Rough Up Your Diet; August 2010
- USDA: What Foods Are in the Fruit Group?
- CNN Health; Can Eating Too Much Fruit Keep Me From Losing Weight?; Dr. Melina Jampolis; August 28, 2009
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; Mayo Clinic staff; Jan. 20, 2011
- CDC: Fruit and Vegetable of the Month
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