Calories contribute to weight gain no matter where they come from. However, choosing a low-energy-dense snack such as grapes makes you feel fuller on fewer calories simply because they fill you up. Add grapes into your diet plan by substituting them for high-calorie, sugary snacks and desserts.
Grape Facts
Grapes date back to ancient history, at least as far back as Biblical times. According to the Centers for Disease Control and Prevention, this fruit was brought to America by the Spaniards more than three centuries ago. Grapes contain 80 percent water, making them low in energy density compared to fatty foods. They're also low in sodium, high in fiber and naturally low in calories. Grapes make a better snack than their dried variation, raisins. Although raisins may be higher in essential nutrients, one cup contains almost 500 calories -- not the ideal snack, if you're trying to lose weight. A cup-and-a-half of fresh red or green grapes, on the other hand, has only 60 calories.
Grape Nutrition
Low-calorie grapes are also have nutrients you need. A 1 1/2 cup serving of grapes gives you 4 percent of your Daily Value, or DV, for dietary fiber. You get 15 percent of your DV for vitamin C and lesser amounts -- 2 percent of your DV -- for vitamin A and iron. However, grapes are one of the sweetest fruits you can choose, says Terese Scollard, registered dietitian at Portland's Providence Nutrition Services. Grapes are better for you than junk food like candy and chips, but keep in mind that calories still matter. If you want to lose weight, go easy on the fruit, she says. Raw veggies, which average 35 calories per serving, might be a better choice. Add raw carrot sticks, celery and cucumber to your snack list.
Healthy Snacking
One way to see how grapes can be a part of your reduced calorie diet is to do a little comparison shopping and see if you're making poor snack choices. According to MayoClinic.com data, the food you automatically reach for could be contributing more calories to your diet than you think -- and weight gain is caused by consuming more calories than your body can burn. A 3-oz. bag of ranch flavored tortilla chips has more than 400 calories. A slice of last night's pepperoni pizza could contain 300, and the average glazed doughnut has more than 200 calories.
Other Tips
There's no magic food that will make you lose weight. Scollard notes that if you want to lose 1 lb. per week, you have to create a 500 calorie deficit each day either by reducing your calorie intake or increasing your physical activity. Exercise gives you the "weight-loss edge," says Donald Hensrud, Mayo Clinic doctor. Exercise also gives you other added health benefits; it decreases your blood pressure, encourages a healthier cardiovascular system and positively influences your mood.
References
- Centers for Disease Control and Prevention; Fruit of the Month: Grapes
- MayoClinic.com; Counting Calories: Getting Back to Weight Loss Basics
- MayoClinic.com; Energy density and weight loss: Feel full on fewer calories
- Providence Health & Services; Ask an Expert: Can a Person Eat Too Much Fruit?; Terese Scollard, MBA, R.D., L.D.
- MayoClinic.com; Which is better for weight loss --- cutting calories or increasing exercise?; Donald Hensrud, M.D.
- MayoClinic.com; Snacks: How they fit into your weight-loss plan
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