Fighting Fat with Fruit!

Choosing the right food can make as much of a difference in your weight loss success as how much food you eat!  Certainly the goal is to consume less calories than we take in – the trick is to do that without triggering feelings of hunger or deprivation!

Fruits can be a valuable tool in this fight against feeling deprived! Certain fruits contain healthy fibers which help curb your appetite – making you feel less hungry while eating less. Like anything – moderation is key!!  Remember that fruit is high in fructose – the sugar that your body will more easily store as fat.  And fruit DOES have calories – so it is best to take a balanced approach.

Let’s look at some good fruits to consider if weight-loss is your goal. I am focusing on fruits that are easily found in your supermarket or local farmers market –

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  • Pears – have a higher content of fiber than most of the other fruits, so it can help you feel full for longer periods of time. They also are high in Vitamin C, which is primarily known as having elements that boost your immune system.
     
  • Apples – widely considered a heart-healthy fruit, are low in calories and high in fiber.
     
  • Watermelon – is low in calories and high in water content. So you get double benefit – 100 grams of watermelon is only 30 calories and it helps you remain more hydrated.
     
  • Bananas – are a rich source of potassium and fiber. Many athletes choose bananas for an instant dose of energy rather than grabbing an energy bar (watch some of the professional tennis players!). It is an ideal post-workout food because one medium banana has just 105 calories and is high in fiber.  
     
  • Oranges – have the magic combination we have been discussing – low in calories and high in fiber. Oranges can be particularly tasty as an addition to a salad (maybe instead of a higher-calorie salad dressing!).

Other fruits that can be considered helpful for weight loss include: peaches, kiwi, grapefruit and pomegranate. As always, you should consult your doctor before making any major changes to your diet or adding more fruit and/or fiber to it. This will give you a great reason to start that conversation about nutrition and diet with your health professional!