Fresh, whole fruits are low in calories and high in fiber, vitamins, minerals and antioxidants. Fruit has high water content and low energy density, which helps dieters feel full as they lose weight. Positive weight-loss diets that encourage eating more of certain foods are more successful than diets that forbid foods, notes the iVillage Health website. An inverse relationship exists between being overweight and eating fruit; people who eat more fruit have a lower body mass index than those who eat less fruit. Different fruits are rich in different nutrients, so it is important to eat a variety of fruits while dieting.
Apples and Pears
Apples and pears are not the lowest-calorie fruits, but they are in rich vitamins and minerals. One medium apple has 80 calories and offers vitamin C, calcium, potassium, phosphorus and 3 g of fiber, which makes them a healthy, filling fruit. Pears have 100 calories each and are high in thiamin, riboflavin, folic acid and niacin, which contribute to a healthy cardiovascular system. Both apples and pears contain pectin, a complex carbohydrate that helps with intestinal regularity.
Apricots and Peaches
Apricots and peaches are healthy and satisfying foods for a diet. They are low in calories and full of vitamins A, C and E; minerals, such as potassium, iron and magnesium; and carotenoids and lycopene, antioxidants that lower your blood pressure and decrease LDL cholesterol, the "bad" cholesterol. One apricot has only 19 calories, and a medium-sized peach contains 38 calories. The body converts the beta-carotene in apricots to vitamin A and provides the equivalent of 35 percent of your recommended daily allowance of vitamin A.
Bananas
Bananas provide a high amount of potassium, a mineral that strengthens your heart and other muscles. Bananas are a filling and healthy diet food. One large 140-calorie banana contains fiber, protein, vitamin A and a range of B vitamins. Bananas can also neutralize stomach acid and provide natural relief from heartburn.
Berries
Berries are an excellent fruit for dieters, because they are low in calories and high in fiber and in vitamins and minerals, such as vitamin C, B vitamins, potassium and iron. Berries are antioxidant-rich, with disease-fighting anthocyanins and phytochemicals. One cup of blackberries has about 65 calories, no fat and 10 g of fiber in a single cup. A cup of blueberries has 80 calories and very high quantities of anthocyanins. Cranberries contain 44 calories per cup and are rich in fiber and low in sugar. Cranberry juice is a healthy beverage for a diet, because it is low in calories and full of vitamins, flavonoids and antioxidants. Raspberries have more fiber per cup than any other berry and most other fruits. They are high in vitamin C and anthocyanins, with 60 calories per cup and 8 g of fiber. Vine-ripened strawberries are high in vitamin C, potassium and iron. One cup of sliced strawberries contains 50 calories, zero fat, high levels of anthocyanins, and 4 g of fiber.
Citrus Fruits
Grapefruit, oranges, lemons, limes and tangerines contain a lot of nutrients, reduce water retention and are all low in calories while being flavorful and rich in vitamin C. Grapefruit is lower in sugar than other citrus fruits, and one whole grapefruit has only 80 calories. Grapefruit cannot be eaten by people taking cholesterol-lowering statin drugs or by people who are on blood-thinning medication. Lemons are high in vitamin C and bioflavonoids, and they are useful as diuretics and for getting rid of toxins in your body. One orange has 60 calories and provides 50 to 70 mg of vitamin C, 52 mg of calcium and 40 mcg of folic acid. Vitamin C may help prevent colds and may also increase the burning of fat, which is of great benefit to dieters, notes Chron.com.
References
- iVillage; 10 Ways to Fight Fat with Fruit; Lynn Grieger‚ R.D.; April 2010
- State of California Department of Health Care Services; California Food Guide: Fruits and Vegetables; Dr. Desiree Backman; December 2007
- Readers Digest Health; The 100 Healthiest Foods; Janis Jibrin, R.D.; May 1999
- The Cancer Project: Nutrients - How Lycopene Helps Protect Against Cancer
- The Houston Chronicle:Vitamin C Can Help You Burn Fat; Michael Roizen, M.D., and Mehmet Oz, M.D.; October 2009
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