Fad diets work to change our perceptions of foods -- often just to turn a profit. Fruit has been the target of several fad diets, and dieters have been warned to steer clear of the healthy food for fear that its sugar content means certain fat gain. When viewed without the fad diet lens, fruit becomes a crucial part of any healthy weight plan. Its fiber and low number of calories do more to promote weight loss than weight gain when eaten as part of an overall balanced diet.
Fruit and Weight Gain
Eating fruit doesn't automatically mean you'll gain weight. Weight gain happens when you eat more calories than you use each day. If you're eating too many calories from fruit, you will likely gain weight. That being said, choosing to eat more fresh fruit is a smart way to help lose weight or maintain a healthy weight. In general, fresh fruits are low-calorie, low-fat foods. Their water and fiber content help you feel full, which can help you reduce your overall daily calorie consumption. Fruits also contain rich sources of vitamins and minerals.
Daily Recomendations
The Harvard School of Public Health recommends you eat between 5 and 13 servings, or 2.5 to 6.5 cups, of fresh fruits and vegetables each day to help control your weight and get the vitamins, minerals and fiber that help prevent chronic diseases. To achieve this, it recommends filling half of your plate at each meal with fresh fruits or vegetables. It also recommends choosing fresh fruit as your snack and including a serving of fruit with each meal.
Tips for Calorie Control
If you're paying close attention to your calorie counts, the U.S. Centers for Disease Control and Prevention recommends choosing fresh fruits over dried fruits or fruit juices. Dried fruits, because of their concentrated state, contain more calories than does a similar-sized serving of fresh fruit. For example, 1 cup of raisins contains 400 calories, while 1 cup of fresh grapes contains only 100 calories. Juices contain more calories on average than does a similar-sized serving of the fruit they contain. They also lack the fiber of the original fruit and may contain added sugars.
Getting More Fruit
Adding more fruit to your diet doesn't require a major lifestyle change. Try simple changes, such as adding sliced bananas or strawberries to your breakfast cereal. Mix berries into your yogurt or pudding. Grab an apple or orange as a mid-morning snack instead of vending machine fare. Try fresh fruit in salads or baked with meats in savory dishes. Blend and drink fruits in smoothies or use them to create frozen treats.
References
- U.S. Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- "Nutrition"; Effects of Fruit Consumptions on Body Mass Index...; K.E. Schroder; December 2009
- Harvard School of Public Health: The Nutrition Source: Vegetables and Fruits: Get Plenty Every Day
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