Look, friends, all whole fruits are nutritional Superstars. They glitter with just about all the nutritional bling you could every want: cholesterol free, almost fat free, dripping with vitamins, minerals, antioxidants, and phytochemicals, many of which are decked out in vibrant reds, regal blues and purples, outrageous oranges and mellow yellows…So what more could you ask for?
The numbers game
Losing weight is a numbers game. You’ve gotta’ take in less calories than you burn. And everyone knows that you want to do that while still eating the same amount of food and not counting calories, right? I mean calorie counting and skimpy portions went out with smoking cigarettes!
Fruit may be a nutritional Superstar, but fruit is sweet, and sugar has calories, so how can you eat fruit and still lose weight?
Focus on the lower calorie fruits
If you want to fill your plate and still lose weight, concentrate on these fruits:
- Unsweetened fresh or frozen berries like strawberries, blackberries, raspberries and blueberries
- Fruits with pits and cores like apples, pears, peaches, nectarines and plums
- Citrus fruit like oranges, tangerines, grapefruit, lemons and limes
An added bonus: these fruits are also are the best for those with diabetes.
A picture’s worth a thousand words
So a couple pictures are worth 2000 words, so check out these comparisons:
|Mango, medium||Banana, medium, 7" – 7-7/8"||Blueberries, 1 cup||Apple, medium, 3” diam||Orange, medium, 2-5/8” diam|
|Total fat, grams||1||0.4||1||0.3||0.2|
|- teaspoons||11||3||3 ½||4.5||3|
|Vitamin C, mg||122||10||14||8||70|
|Folic acid, mcg||144||24||9||5||39|
|Vitamin E, mg||3||0.1||1||0.3||0.2|
What about all the other fruits?
They’re all glittering nutritional Superstars too, but if weight loss is your goal, you might want to concentrate on the lower calorie fruits and only eat small portions of the others when you eat them.