Healthy Dieting with Fruits


Summer and fall are the times when gardens and orchards produce a lot of fruits, so, even if a person does not get them for free, these are the times when fruits are cheapest because they can be found in great amounts everywhere: stores, markets, farmer sales, etc. This is really a good time to think of a healthy diet made out of fruits.

There is a lot of beneficial power in fruits: they have no cholesterol, while providing a great amount of fiber which gives health to the heart and cleans the intestines. Fruits also contain phytochemicals that reduce blood pressure and the risk of cancer and type 2 diabetes. But one of the greatest benefits of fruits known for few people is their ability to provoke weight loss. Strawberries, grapefruit, watermelon and mango help to lose dozens of extra pounds.

The trick of a good diet is to switch high-calorie and high-carb food to meals with low fat, low energy density, high fiber and plenty of water. Fiber expands in the stomach, so it makes a person feel full with less food than it used to be. Water fills up the space in stomach without adding calories. They work together on weight loss for any person.

One of the best ways to do this is to fill up on fresh fruits. The emphasis here is on “fresh”. Although eating fruits in any way is healthy, only fresh fruits help with weight loss. Canned fruit in heavy syrup has a lot of sugar, i.e. calories which significantly increase its energy density. Dried fruit has a lot of potassium, but its energy density is up by four because all the water is removed from it which means a person usually eats more raisins than fresh grapes and more prunes than plums in order to get full. So, fresh whole fruits are the best way to go. The best results can be achieved with grapefruit, melons (watermelon, cantaloupe, and honeydew melon), berries (strawberries, blueberries, raspberries, and blackberries), papaya and peach.

In order to lose weight with fruit a person does not need to eat fruits alone. It is all right to eat the same food as always, but increase the amount of fruit to two cups daily. If a person has physical activities during the day this amount should be even higher. Here are a few tips how various types of fruit can be added to daily meals:

• Switch deserts to fruit dishes. Usually restaurants will offer fruits with tasty addition: sugar cookie, sorbet or selection of cheeses on the side.
• Change ice-cream to frozen berries. Many ice-cream lovers will find it really beneficial to eat frozen grapes, strawberries or blueberries instead of fruit popsicles.
• Snack on fruit. Apple slices, blueberries, grapes, tangerines do not only provide snacks, but satisfy thirst, this is a great benefit over salty chips or crackers.
• Order fruit cups instead of French fries. It is still fine if a person wants to have a hamburger from time to time, but a fruit cup is healthier and more useful for the body than fries.
• Eat a grapefruit for lunch. Since this fruit is better than anything else for weight loss, it is important to have it with the biggest meal of the day. However, if a person is used to have chips for lunch or any other snack food, slices of grapefruit will work well instead of the m. The grapefruit preserves well throughout a day if peeled and sectioned in the morning.
• Check out parfait recipes. The days of doughnuts and bagels might be forgotten for the rest of your life, if you discover the wonderful taste of parfaits for breakfast. They are usually made out of low-fat yoghurt, granolas and fruit, so they are full in calcium, fiber, vitamins and minerals. There are dozens of recipes one might use and a great field for experiments.
• Add berries to cereal. Make the pictures on the cereal boxes a reality for yourself: toss a handful of strawberry slices or blueberries to cold cereal or add slices of fresh fruit to oatmeal.

Katerine Stone

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Posted on September 7, 2009 
Filed Under Diet Reviews, Nutrition and Weight Reduction, Weight Loss

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