Fresh fruit is a nutrient-filled food you can add to your diet no matter if you are trying to lose weight or improve the selection of foods you consume. You can choose various types of fruit to give you daily energy, calories, vitamins and minerals important for normal daily functions or as a snack that makes you feel good without the guilt of added sugars and fat.
Feel Good Fruits
Fruit helps you feel good because it is a natural source of carbohydrate sugars that convert into blood glucose during digestion. Blood glucose is the main source of energy your body uses to help you move, think and feel on a regular basis. Unlike refined and added sugars, the natural sugar in fruit releases into your bloodstream gradually because the fiber in fruit slows the nutrient absorption process. The result is sustainable energy instead of a sugar spike followed by a crash. You can add a variety of fruits to your healthy diet but if you are trying to also lose weight, choose lower calorie options, including berries and melons.
Fruit and Weight Loss
Healthy weight loss involves eating fewer calories than your body uses each day. On average, you can lose 1 lb. a week by cutting 500 calories a day from your food consumption. Fruit can help in your weight loss efforts by replacing fatty, high-calorie, processed junk foods. MayoClinic.com suggests choosing fruits low in energy density so you can eat larger, yet filling, portions but keep your calorie intake low. Your nutrient needs and weight loss goals may vary depending on your health condition. Consult with your physician to determine a calorie-reduction plan that is best for you.
Fruit Suggestions
Berry varieties including blueberries, strawberries and raspberries make a delicious addition to your morning breakfast cereal. One cup of berries yields 50 calories, 3 to 8 g of fiber for healthy digestion and 10 to 27 g of carbohydrate for energy. One medium apple, banana or orange has 80 to 120 calories, 3 to 12 g of fiber and 20 to 35 g of carbohydrate per serving. Cantaloupe, honeydew or casaba melons are sweet snacks in between meals with 40 to 50 calories per 1/4 serving and melons are a good source of vitamins A and C. Grapes, raisins and pineapple chunks also add sweetness to your lunch salads or make good snack foods.
Additional Weight Loss Tips
Terese Scollard, R.D., with Providence Health and Services indicates a healthy weight loss plan includes a rainbow of fruit servings spread throughout the day in addition to cutting your saturated fat intake, plentiful vegetable servings and daily exercise. Trade red meat, fried foods and whole dairy for lean meat sources such as fish, baked poultry and low-fat dairy products. Consume whole grains instead of white refined grains to minimize the additives in your meals and make fresh produce the foundation of your diet. Healthy weight loss is a combination of eating fewer calories, burning extra calories with physical activity and choosing nutrient-rich foods that energize you.
References
- Centers for Disease Control and Prevention: How To Use Fruits and Vegetables To Help Manage Your Weight
- Fruits and Veggies More Matters: Key Nutrients in Fruits and Vegetables
- American Diabetes Association: Fruits
- Harvard School of Public Health: How to Get to Your Healthy Weight
- MayoClinic.com; Energy Density and Weight Loss; Jan. 20, 2011
- Providence Health and Services; Can a Person Eat Too Much Fruit?; Terese Scollard, M.B.A., R.D.,L.D.; Jan. 2004
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