Fitness Minutes: (127,734)
9,481 4/19/13 4:36 P
Here is a great article that can help you make sure you are staying in a healthy range for things. You want to make sure that you are reaching 5 servings per day for fruits and veggies but remember you want to make sure that you stay true to what a "serving" is.
Consume as much fruit as you like - as long as you are mindful of your overall calorie range!
That's the thing about fruit - it *does* have calories, so it is *possible* to overdo this good thing. For example, I live amongst several cherry orchards and I *really can* eat 3 pounds of them in a day. Maybe more. That - is my entire calorie allowance, and then some! So obviously I will want to weigh them out and stop at, say, 500 calories-worth, so that I have room in my diet for other good things like protein and healthy fat.
I don't think anyone can tell you a precise-science number of "how much fruit to consume."
I also don't know that it is helpful to separate fruits into "fruit you should eat" vs "fruit you should avoid." Just be mindful that some fruits (bananas, pineapple) are more calorie-dense, so you get a smaller serving, than fruits that are less calorie dense (melons, blueberries). And that different fruits contain different nutrients - so it is good to "mix it up" and not eat *only* one type of fruit. Enjoy everything the produce store has to offer! Just track it in your journal.
Fruit is healthy, but it is possible to eat too much of it (just like anything else). It also does not provide all the nutrients you need. Fruit is not a source of protein and most fruits are not a source of fat (avocados are a good source of heart-healthy fat).
The key to weight loss is eating within your calorie range. The key to a healthy diet is to eat appropriate portions of different foods so that you get the vitamins/minerals, fiber, carbohydrates, protein and heart-healthy fats that your body needs to function optimally.
If you enter your stats and weight loss goals into Spark People, it will tell you how many calories to eat and what percentage of these calories should come from carbs, protein and fats. It'll also tell you how much fiber you need and you can track the vitamins/minerals of your choosing (e.g. calcium, iron, potassium).
If you track your foods (weigh/measure them and then enter them into the food tracker), you can see how your current diet meets the Spark People recommendations and adjust things as needed. I highly recommend a food scale.
All that being said, I eat a couple of pieces of fruit daily.
There is no "one size fits all" method to losing weight, so your question will result in different responses.
When it all comes down to it, fruit has calories. So does everything else. If you want to lose weight, your calories burned (through exercise and just living) needs to exceed your calories consumed. What you do with your calories is up to you.
Fitness Minutes: (2,022)
53 4/19/13 3:46 P
I have read that a person should consume X number of fruit servings per day; however, I have also read that fruit is "nature's dessert" and should be consumed as such (in moderation, as a dessert). I have read that if fruit is to be consumed, one should reach for the berries first rather than the melons, apples, oranges, etc. So which is it? If my goal is to lose weight, then should I avoid fruit for now or should I consume more servings?
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