Fruits are valuable, but don’t overdo it
- col-bobbie-randall
- May 23, 2024
- 621
Swimsuit season is upon us. Weight loss and control is on the minds of many people. Healthy eating should take a priority when controlling calories for weight control.
Dieters often make healthy choices with fruit smoothies, fruit salads and fruit desserts instead of convenient high-calorie sweet treats. Fruits provide valuable vitamins and minerals that are not found elsewhere. How much fruit is too much? Is it possible to have too much fruit?
A person can eat too much of a good thing, even when it comes to something as healthy as fruit. Bigger is not always better. Buying and consuming the largest apple or big bunch of grapes or bananas can work against a weight-loss goal.
Two to four servings of fruit a day are recommended. A 4-ounce portion of fruit is considered a serving. One half cup of juice is considered a serving, which is a small 4-ounce glass. An apple the size of a tennis ball is a serving. One half of a banana is another serving. It doesn’t take much to get enough fruit every day.
Eating fruit alone could result in an insulin spike and hunger cravings soon after the last bite. It is advisable to pair a snack of fruit with a source of protein to control cravings and binges.
Don’t carb alone. Add a protein snack with fruit — for example, a hard-boiled egg with an orange, cottage cheese with berries, ham with melon, apples and peanut butter, or beef jerky and strawberries.
Not all fruits are created equal. One and a quarter cup of diced watermelon has the same amount of sugar as 2 tablespoons of raisins. The big difference is water. When fruits are dehydrated, the natural sugars are concentrated into a much smaller amount.
Buying fruit in season means fresher and less expensive fruit. Eating a variety of fruit ensures a mix of nutrients of the same nutrients throughout the day.
Eating a healthy amount of carbohydrate foods properly fuels the activity of the body. When more carbs are consumed than used for energy, the extra calories increase the body fat stores. Too much of a good thing can have a negative effect.
Eating fruit for breakfast along with a protein source assures the energy from the fruit will be used by the muscles and not stored. Valuable vitamins and minerals are obtained from fruit. Remember, it doesn’t take much to equal a serving. Portion control when eating fruit is important.
Obviously, a piece of fruit is healthier than a sweet dessert, brownie or a doughnut any time of day. Use fruit as a dessert after a meal but limit the amount, especially after the supper meal.
Do not demonize perfectly healthy food. Instead, mindfully choose a smaller portion and amount when enjoying the natural sweetness of fruit without eating or drinking too much of the goodness.
Fruit can be included in a weight-loss meal plan. Swimsuits, sunshine and fun go better with fruit.
Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.