Which are the best fruits to eat? We learned in this week's baby step approach of fruit nutrition that snacking these vitamin-bombs, pre-lunch, pre-dinner or right after your workout is a great start.
Week 1: Education and Awareness
To expand on this idea use the first week to educate yourself about preparation tips and different varieties.
For a variation (check and click the chart below!), pick out other fruits you like and try incorporating them as a daily snack. Also, cut-up fruit is a great snack. Either cut them yourself or buy pre-cut packages (sugar-free) like melon pieces or pineapple chunks. Or, try whole grapes or fresh berries.
Best fruits for weight loss are always in their whole form. Juicing will increase the glycemic index of the food since the fruit sugars are more easily available. Limit peeling to preserve fiber content. An apple peel contains more than half of its vitamin C and much of the fiber is concentrated there. It makes sense to grate the peel of organic lemon or orange and store it since the peel is rich in phytonutrients.
By the way, vitamins, phytonutrients, and fiber are abundant in berries – especially blueberries are a good source.
Check the EWG's Shopper's Guide to Pesticides in Produce™
If you can't afford to buy organic foods I highly recommend to check the EWG's Shopper's Guide to Pesticides in Produce™ including a list of the actual clean 15 produce like e.g. cantaloupes, grapefruits, kiwis, mangos, papayas or pineapples.
This valuable resource helps you also avoiding the 12 most contaminated produce. Sadly our beloved apple is number one on this list. That's why it is highly recommended to buy organic apples! Click here for more information!
Week 2: Eat 2 servings per day
Fitting fruit into your day is quite easy since fruit is portable and can be eaten on the go. Keep a bowl of apples, pears and/or oranges on the table or counter. That way you’ll be more likely to eat it or grab one and take it with you.
7 healthy ways to increase fruit consumption
- Fiber-rich produce fits naturally into a high-fiber breakfast. Add a cup of berries, an apple, a kiwi or half of a banana to your muesli.
- Include passion fruit more often into your nutrition. You can get it even at Aldi. Why? It is ranking number one in the list of top 26 high fiber fruits!
- Have always some easy fruit salad recipes at hand. They make for a healthy dessert option or an eye-catcher on every summer buffet.
- Add it to your leafy or vegetable salad to give it a sweeter taste. Good choice includes apples, pears, strawberries, melons, grapes, oranges, grapefruits, and blueberries. At dinner, include grapes or orange sections in a salad mix or add crushed pineapples to coleslaw.
- Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks.
- Keep a package of dried fruit in your bag or desk. Some recommended options that are available are dried include apples, apricots, blueberries, pineapple, mangoes, papayas, figs, dates, cranberries, and prunes. Self-made fruit leather is another great option.
- Bake with raisins, prune puree or dates to reduce fat and increase fiber. Have you ever tried a fruit bread recipe? I recommend researching an easy recipe online and experiment a bit. I love this dark, juicy bread, especially in winter time instead of a piece of cake.
Are you already an enthusiastic fruit lover?
Then take it to the next level and focus on variety. Eat a broad spectrum of colored vitamin bombs per week. For inspiration use my rainbow chart (click below!) and try to consume at least two servings per week from each color.
Are you overweight?
When eaten in moderate quantities, fruits do not make you fat. Fresh plant-based foods affect the feeling of satiety and fill the stomach due to the fiber they contain. They also provide important vitamins and minerals.
If you are eating however more than 4 servings per day and can't reduce your belly fat you may want to try the following strategy:
Step 1: Switch to low-calorie fruits:
Strawberries 32 kcal / 100 g)
Grapefruit: 38 kcal / 100 g
Guava: 34 kcal / 100 g
Blueberry: 36 kcal / 100 g
Raspberry: 34 kcal / 100 g
Red currant: 33 kcal / 100 g
Papaya: 32 kcal / 100 g
Gooseberry: 37 kcal / 100 g
Carambola: 24 kcal / 100 g
Watermelon: 37 kcal / 100 g
Step 2: Try to replace 2 servings with vegetables.
Another smart strategy is to drink infused water. You get all the vitamins and minerals from the fruits, a delicious drink but save the calories of them: Check out my top 24 detox water recipes!
What are your favorites?
What are your strategies for eating an optimal amount of fruit? Please share your favorite vitamin bombs below in the comments.