It’s no secret that fruit is important for us. Fruit is an essential part of a healthy diet — and eating fruit may help with weight loss. Fruit is a natural, ready made snack that is packed with vitamins, fiber, and other nutrients we need for our healthy diet. Also, fruit is also generally high in fiber and low in calories, which can help us maintain and even lose weight.
Remember to combine fruits along with a low calorie, balanced diet to get results. Learning and living a clean eating lifestyle is the way to go to feel and look your best.
Grapefruit
Grapefruit is very low in calories and high in vitamins A and C. It may be a healthy snack before main meals to help reduce your overall food intake. Grapefruit is a 25 on the glycemic index, meaning your blood sugar spikes less after eating it than when eating foods that are higher on the glycemic index.
When a food is lower on the glycemic index, it is able to help the body’s metabolism burn fat. Did you know that grapefruit is called grapefruit because of the way it grows – in bunches like grapes.
Apples
Apples are low in calories and high in fiber. A large apple has about 116 calories and 5 grams of fiber. Because low-calorie fruits like apples are more filling, you may eat less of other foods during your day. An apple is almost three times as filling as a chocolate bar and has way more nutrients.
There are a lot of ways to eat apples, both cooked and raw. Apples are great in a salad, in hot and cold cereals, yogurt, stews, or baking them on their own with a dash of cinnamon.
Berries
Berries are low-calorie, nutrient rich and are a good source of fiber. Fiber may increase feelings of fullness and studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger. Because of the high fiber content of berries, they’re low in net carbs, which are calculated by subtracting fiber from total carbs.
Fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad. Mixing your food groups in a meal is a good idea, because the fiber from the berries or other food reduces the amount of calories your body absorbs from the other food.
Stone Fruits
Stone fruits, or drupes, are fruits that have a pit or “stone” at the center of soft, juicy flesh. Stone fruits – peaches, nectarines, plums, cherries, and apricots – are a low-calorie, seasonal snack. In the off season, consider grabbing a bag of frozen!
Compared to the unhealthy snack foods that overflow the grocery store aisles, stone fruits are a nutritious, filling option. Stone fruits can be eaten fresh, chopped up in fruit salads, or even grilled or added to stews. Adding a few stone fruits into your diet may improve your overall health, and will help to satisfy the sweet tooth.
Melons
Melons are high in essential vitamins and minerals, low in calories and have a high water content, which makes them weight loss friendly. A fresh watermelon, cantaloupe, and honeydew contains up to 90 percent water, such a thirst-quenching snack!
Melon is great on its own as a colorful side dish with breakfast, lunch or dinner. Fill a melon half with low fat cottage cheese or low fat Greek yogurt for a healthy lunch to get a great energy boost and avoid the afternoon slump.
Avocados
Avocados are a fatty, calorie-dense fruit grown in warm climates. Despite their high fat content, avocados may help promote weight loss and weight maintenance. Half an avocado contains 160 calories and are a great replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.
Reminder: Simply eating fruit is not the key to weight loss. For a healthy lifestyle, strive for a whole foods based diet and consistent physical activity. Also keep in mind that it’s best to eat fruits whole rather than juiced. Many fruit juices are loaded with added sugars and juicing your own removes a lot of the fiber.