Doctor’s Notes 4/12

Fueling Fruits – An apple a day keeps the INCHES away…

When you were young, your mom probably told you “an apple a day keeps the doctor away” to get you to eat fruit. Although she might have been more interested in keeping you healthy—fruit has zero cholesterol, serves as a good source of heart-healthy fiber and contains phytochemicals that reduce blood pressure, the risk of cancer and type 2 diabetes. Boosting your fruit intake also helps with weight loss. Add fruit to your daily diet and watch the scale drop.

Try these fruits to help with reach your weight loss goal:

Grapefruit

While grapefruit doesn’t have any magical fat-burning properties, it can help dieters feel full with fewer calories. Grapefruit has great amounts of soluble fiber, which take longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal.

Watermelon

Foods that are high in water content take up more room in your stomach. This signals the body that you’ve had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories. Watermelon is a rich source of the antioxidant lycopene and adds some vitamins A and C to your day, too.

Pears and Apples

Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Choose fruits rather than fruit juice. Not only do you get more fiber, you have to chew the fruits. This takes longer and requires some exertion. You actually burn a few calories chewing, as opposed to gulping down a smoothie.

Grapes vs. Raisins

The value of water content becomes clear when you look at two cups of grapes vs. ΒΌ cup of raisins. Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying

Berries

Like other fruits, berries are high in water and fiber, which can keep you full longer. But they have another benefit — they’re very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they’re easy to find and loaded with antioxidants.

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This entry was posted in Weight Loss.