Fruit is naturally low in calories, so eating fruit instead of calorie-dense snacks and desserts can help you lose weight. Both fresh and canned fruit can help you cut calories and lose weight, although not all types of canned fruit are as healthy as fresh fruit.
Benefits of Fruit
Eating lots of fruits and vegetables may decrease your risk of cardiovascular disease, some cancers and other chronic diseases. In addition, fruits are naturally low in calories and fat but high in fiber and vitamins. The fiber in fruit improves your digestion and helps you feel full, so you can eat a meal that has fewer calories but still feel satisfied. Eating fewer calories is essential to weight loss.
Choosing Canned Fruit
Both fresh fruit and canned fruit can help you lose weight, but choose canned fruit carefully. Fruit canned in syrup or that has added sweeteners has more calories than fresh fruit. In addition, peeled canned fruit has less fiber than fresh fruit with the peel. Check the ingredients and nutritional-facts label on canned fruit while you shop, and remember that sugar may be listed as sucrose, high fructose corn syrup, glucose or other names.
Considerations
Canned fruit and fresh fruit are better options than fruit juice or dried fruit. Fruit juice has more calories than whole fruit and doesn't have as much fiber, so it doesn't help you feel full. Dried fruit is more calorie-dense than fresh fruit, so pay attention to portion size; for example, a small box of raisins has as many calories as a cup of grapes. You can eat dried fruit and fruit juice and still lose weight, but watch your portion sizes and choose fresh or canned fruit most of the time.
Tips
Try to eat fruit at every meal. For example, have strawberries on your cereal at breakfast, eat a banana at lunch and have a fruit and yogurt parfait for dessert after dinner. Whole fruits, such as apples, oranges and bananas, also make convenient and healthy snacks. In addition, eat a variety of fruits to prevent boredom and ensure you get all your nutrients. Try new fruits when they are in season; in-season produce is cheaper, tastier and more environmentally friendly.
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