There's very little you can say about fruits that doesn't mesh with the tenets of a healthy diet. They're low-calorie and chock full of vitamins and minerals, and the high water content helps you stay hydrated. That said, too much fruit can hinder your weight loss efforts because it is high in sugar. Your best bet is to shoot for a balanced diet that includes moderate portions of fruit.
Recommended Amounts
The United States Department of Agriculture says that adults need between 1.5 to 2 c. of fruit per day as a part of a healthy diet. If you eat an apple, a pear and a banana, you've already gone above the daily recommendation. A cup of fruit is equivalent to a single piece of hand-held fruits like apples and oranges, but measure berries in a measuring cup. Canned fruit should only be eaten in half-cup servings because the syrup it is packed in is often high in sugar and adds calories.
Adding Fruit
If you're not changing your diet, simply adding fruit on top of it, the concern is that you will consume more calories than your body needs, which leads to weight gain, no matter where the calories come from. Fruit has between 80 and 100 calories per serving, so three pieces of fruit per day can add up to 300 calories to your diet -- that's as much as a serving of ice cream. Fruit is one of the healthiest foods out there, but it isn't calorie-free.
Fruit as a Replacement
The wisest course of action is to use fruit as a replacement for high-calorie snacks. If you normally eat a bag of chips during your mid-afternoon slump, eating an orange instead could ave you 200 calories. By cutting out cookies, pastries, salty snacks and candy, eating fruit instead can save you hundreds of calories each time. Over the course of a day, this can put a substantial dent in your calorie consumption, and weight loss will occur. Be careful that you only replace unhealthy foods, though -- don't replace things like whole grains, proteins, vegetables and healthy fats, which are also important to your body.
Tips
If you eat a lot of fruit because you love it, consider making a fruit salad so you can have a taste of all your favorites in a reasonable portion. Don't waste your fruit allowance on juice -- many have added sugar on top of what is already in the fruit, and lack the fiber found in whole fruit. Instead of overloading with fruits, add more vegetables to your day. They are packed with fiber, have fewer calories than fruit, and you need about 2 c. every day.
Member Comments