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I've been avoiding those with syrups, heavy or light. Only eating canned fruits with no sugar added/in their natural juices. It saves about half the calories over those in syrups. (Actually I'm mainly eating the fruit cups. It's more expensive, but it's easy to take in my lunch as well as already pre-portioned and it's easy to track.)
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I would encourage you to not just drain but use a colander and rinse under cold water to further reduce syrup coating on the fruit. You can find drained amounts for many fruits here -- www.nal.usda.gov/fnic/foodcomp/search/
I drain my fruit and toss out the syrup, whether it's "heavy syrup" (lots of sugar) or "light syrup" (some sugar). Does anybody know how much this affects the calorie count? It isn't a really big deal and I've just been counting it as the same (1/2 cup fruit) and using whatever calories are listed, but I know I'm getting less calories than if I had eaten the syrup--and probably a few more than if I'd bought the sometimes more expensive water packed fruit.
Thanks to anyone who can give me a hand on this. Any nutritionists out there?
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