Got a craving for a TV snack or an after-meal dessert? Skip the junk food and grab some fruit instead, especially if you’re looking for great ways to complement your weight loss diet.
Fruits contain fructose, a natural sugar which can satisfy your sweet tooth and prevent you from binging on higher-calorie candies, chocolates, cakes and sodas. Fruits also contain lower fat and sodium content than most manufactured treats.
In fact, the US departments of health and agriculture confirmed that eating more nutrient-dense fruits can help keep the pounds off. “Moderate evidence in adults suggests that increased intake of fruits may protect against weight gain,” the government said in its official Dietary Guidelines for Americans.
Not a fruit aficionado? You might just become one when you include these five delicious fruits in your weight loss regimen:
Grapes and Weight Loss
- One serving of ½ cup grapes contains 110 calories, less than 1g fat, 1g dietary fiber
- A natural diuretic and laxative that helps eliminate waste and water weight
- Bite-size shape makes it easy to control portion sizes
- Full of antioxidants, plus Vitamins A and K
- Best served: Paired other berries in a fruit mix, or with low-fat cheese like havati, provolone, parmesan and asiago
Oranges and Weight Loss
- One medium-size orange contains 65 calories, 0g fat, 3g dietary fiber
- High soluble fiber content gives you a feeling of being full, making you eat less
- Packed with infection-fighting Vitamin C
- Contain antioxidants, which help prevent heart disease
- Best served: Chilled then sliced for seedless varieties, or juiced
Bananas and Weight Loss
Often called the snack-in-a-pack, the banana is very convenient to eat wherever you are. A couple of servings can quickly fill your hunger and give you energy for hours.
- One banana contains 105 calories, 1g fat, 3g dietary fiber
- Like oranges, bananas have high soluble fiber that can make you feel full faster
- A great source for immune-enhancing Vitamin B6
- Packed with potassium, which may help control high blood pressure
- Best served: Peeled and sliced, or with the occasional low-fat yogurt
Cherries and Weight Loss
Cherries are fleshy treats that come with their very own serving stems. This small round fruit comes in bright red to deep plum varieties, offering the right balance of fiber and zero-fat calories in every bite.
- One serving of ½ cup cherries contains 45 calories, 0g fat, 2g dietary fiber
- High water content makes each serving low in calories but still filling
- Rich tart flavor can easily please the sugar itch
- Good source of antioxidants, Vitamin C and melatonin
- Best served: Fresh on their own, or with partner fruits like melons and pineapples; with fresh greens in salads; or with unsalted peanuts and almond nuts
Plums and Weight Loss
Last and certainly the least in calorie per serving, plums have a mellow sweetness and nutritious fullness to be eaten multiple times each day.
- One medium plum contains 30 calories, 0g fat, 1g dietary fiber
- Lower calorie content compared to other fruits
- 200 varieties of the fruit ensure you won’t get bored with the taste easily
- Great source of Vitamins A and C, which help protect cells and boost immunity
- Best served: Slightly refrigerated and eaten fresh. Can also be preserved with a bit of sugar and lemon juice, and then mixed with water to make juice or with bread as a filling.
If you’re feeling adventurous, mix all these fruits together or explore the dozens of other fruits out there. Each one has its own unique flavor and weight loss benefits so don’t be afraid to experiment with your taste buds.
Health and Love,