How To Combine Fruits in Your Diet For Great Health

I have always loved fruits because of their sweet taste and juiciness, and when there is such a big variety of fruits to choose from, people often want to know how many fruits they should eat a day, how many calories in fruits, or which fruits they might want to give up. Fruit lovers also want a recommended menu for weight loss with fruits. Summer is on it’s way and plenty of colorful fruits become a good and healthy snacking option. However there are several question that are often being asked by people regarding fruit consumption:

One question is are there any fruits that are considered healthier than the others?

It is difficult to point out to a particular fruit that is healthier than others, because each fruit has its own nutritional values. Watermelon, for example, has a lot of lycopene that helps to prevent cataracts and cancer, the watermelon is rich in vitamin C and potassium needed to the heart muscle, grapes and plums have important antioxidants that help against cancer and mangoes and apricots have a high concentration of vitamin A which is especially important in the summer because it protects the skin from the sun … and the list goes on.

Another question is can fruits be a substitute for vegetables?

No, because the body does not necessarily get all the vitamins they need. For example: red pepper has 10 times more vitamin C than an apple, tomato has 5 times more vitamin C from pear, and twice from peach (even if we eat these three fruits – we will not get the amount of vitamin C recommended. Melon is a fruit that can provide the vitamins, but even then, it is not advisable to give up the vegetables.

It is also important to note that there is no significant difference between fruits in terms of sugar and calories:

Fruits that are considered fattening than others, like mango or grapes, contain about 65 calories per 100 grams, i.e. between 10-20 calories more than most other fruits (that contain approximately 45-50 calories in 100 grams). Of course this difference is not significant compared with chocolate, for example, which has 500 calories in 100 grams, unless you begin to snack on grapes in front of the TV which can bring you easily at the end of the night a few hundred calories.

Another important question – is there limitations on the desired quantity of fruits to eat?

Because of sugar and unwanted calories it’s not advised to eat fruits freely. A diet can combine 3  intermediate meals that contain fruit at each meal, and this is also the recommended amount for children who suffer overweight. People suffering from high levels of triglycerides in their blood, and also these who has a tendency for diabetes need to be strict on the amounts of fruits they eat. People who suffer from diabetes should not eat the fruit as a snack between meals but as a dessert right after a meal that includes additional components regulating the absorption of sugar from the fruit.  It is important to eat fruits with low glycemic index (in which the sugar in them is absorbed less quickly into the blood). Recommended fruits are watermelon or dates, compared to plums, peaches, mango or cherries that are considered high glycemic index.

An example of a weight loss diet menu that combines three servings of fruit per day:

Breakfast: 2 slices bread (any kind) + 2 tablespoons cheese 5% (of any kind) + hot beverages

Snack: 1 fruit

Lunch: 150 g Chicken breast or grilled fish + Cooked vegetables + Baked potato + Green salad with a tablespoon of olive oil

Snack: 1 fruit

Dinner: 2 slices of bread + cheese 5% + egg or 3 tablespoons  or tuna in water + Green salad with a tablespoon tahini

Night Snack: 1 fruit

List of fruits that contain 80-100 calories

Half Medium melon (about a pound)

3 small cups of watermelon (350 g equivalent without bark)

Large pear

Large peach or 2 small peaches

2 nectarines

One banana

Cherries (small cup or 150 grams)

Half large mango

3-4 apricots

Grapes (small cup or 150 grams)

2 large plum

Medium to large apple

2 figs

Strawberries (2 small cups or 300 grams)

2-3 kiwifruit

5 Passionfruit


source: healthyandnaturalworld