Monday 10 November 2014

ASK THE EXPERT-Know Your Fruit Calories


Fruit contains many vitamins and minerals and is part of a healthy diet. Fruit calories are minimal compared to calories in most American snack foods or desserts.
One of the best tips for losing weight is to eat a diet that contains a lot of fruit and vegetables. Calories in fruit are extremely low due to a high Water content, which not only helps hydrate you, but nourishes muscles and organs. Fruit contains high amounts of Fiber , which is great for the digestion and will help you to feel full faster. 
Fruits also contain many vital nutrients such as potassium, Vitamin A, and Vitamin C. Experts suggest eating at least two servings of fruit a day to obtain all of the vitamins and minerals your body needs. A diet high in fruit is considered  to low calorie with the added benefits of vital vitamins and minerals.
A lot of people worry about the sugar content in fruit or the fat in fruits like avocados. But fruits are low in sugar and fat compared to other foods in our diets.
For example, a fruit salad is a great dessert that contains only about 100 calories for one cup whereas a scoop of vanilla ice cream contains 260 calories. An avocado  has 276 calories and is high in fat, but it’s a good healthy fat and if you choose
It’s also important to not be swayed by fruit based products such a juice (unless 100%), fruit cocktails, jams, pies, or some apple sauces. Just because it has fruit in it doesn't make it healthy. 
A lot of these fruit based fruits contain high amounts of added sugar, which can quickly up your calorie intake.
There are a lot of type to choose from which can make any low-calorie diet go from dull to delightful. The calorie content in fruit is not something dieters should worry about, especially if they replace fresh fruit for candy bars and cakes.
FruitServingCaloriesCarbs
(g)
Protein
(g)
Fat
(g)
Appleraw, with skin,1 small52 13.80.30.2
Apricotraw, with skin,3 apricots48 11.11.00.4
Avocadoraw, no skin1608.52.014.7
Banana1 medium94 21.71.10.3
Boysenberriesraw, 1 cup75 18.41.00.6
Blueberriesraw, 1 cup8120.51.70.6
Dates1 cup, pitted, chopped490 130.83.60.7
Grapefruit1 medium82 20.51.50.3
Grapes1 cup, seedless, red or green114 28.31.01.0
Kiwi fruit1 medium,  no skin46 11.20.80.3
Lemon1 medium17 5.40.60.2
MelonCantaloupe, 1 medium wedge245.70.60.2
Nectarine1 medium6715.91.20.5
Oranges1 large86 21.51.70.2
Peaches1 medium,42 10.80.70.0
Pear1 medium9825.10.70.7
Pineapple1 cup7619.20.60.6
Plums1 medium368.60.50.4
Raspberries1 cup6014.11.20.6
Strawberries1 cup, halves4610.60.90.5
Watermelon1 wedge92 20.61.71.1

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