March 8, 2022
It’s National Nutrition Month!
Learning about proper nutrition is something we could all use … but sometimes with topics like this, you think, “This is all fine and well, but how does it apply to me right this moment?”
We’ve got your back! Here’s the continuation of our 10 Best Fruits for Weight Loss mini-series. If you haven’t already, check out Part One first, and then let’s get going!
#4
Stone Fruits
Stone fruits are, simply, fruits with hard cores, or pits, such as:
- peaches
- nectarines
- plums
- cherries
- and apricots
Stone fruits are low-glycemic index?a value used to measure how much specific foods increase blood sugar levels (GI), low-calorie, and rich in vitamins A and C—ideal for losing weight.
Fruit |
Portion |
Calories |
|---|---|---|
| Peach | One medium-sized peach | 58 calories |
| Cherries | One cup | 87 calories |
| Plums | Two small plums | 60 calories |
| Apricots | Four units | 60 calories |
Bonus cherry-related recipe
Cherry-Chicken Lettuce Wraps courtesy Taste of Home
Ingredients
- 3/4 pound boneless skinless chicken breasts, cut into 3/4-inch cubes
- 1 teaspoon ground ginger
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons olive oil
- 1-1/2 cups shredded carrots
- 1-1/4 cups coarsely chopped pitted fresh sweet cherries
- 4 green onions, chopped
- 1/3 cup coarsely chopped almonds
- 2 tablespoons rice vinegar
- 2 tablespoons reduced-sodium teriyaki sauce
- 1 tablespoon honey
- 8 Bibb or Boston lettuce leaves
Directions
- Sprinkle chicken with ginger, salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add chicken; cook and stir 3-5 minutes or until no longer pink.
- Remove from heat. Stir in carrots, cherries, green onions and almonds. In a small bowl, mix vinegar, teriyaki sauce and honey; stir into chicken mixture. Divide among lettuce leaves; fold lettuce over filling.
Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
#5
Passion Fruit
Passion fruit has a tough outer rind—purple or yellow in color—with an edible, pulpy seed mass inside.
One fruit contains just 17 calories and is rich in fiber, vitamin C, vitamin A, iron, and potassium. That’s a lotta stuff!
Dietary Fiber |
Portion |
Calories |
|---|---|---|
| 42% | Five small passion fruits | Less than 100 calories |
Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite.
Passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. This is promising stuff, but more research is needed for this to be a definite.
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
#6
Kiwifruit
Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits.
In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch reduction in waist circumference (!).
Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health—all additional weight loss benefits.
Dietary Fiber |
Portion |
Bonus!! |
|---|---|---|
| 1 grams | One small, peeled kiwi | Kiwi skin alone provides 1 extra gram of fiber! |
Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
#7
Melons
Melons are low in calories and have a high water content, which makes them very weight loss friendly.
Not only are melons low in calories, they’re rich in fiber, potassium, and antioxidants such as vitamin C, beta-carotene, and lycopene.
Fruit |
Portion |
Calories |
|---|---|---|
| Honeydew or watermelon | One cup | 46 to 61 calories |
But watch out: watermelon sports a high GI—between 47 and 55 GI, depending on the type of watermelon—so if your go-to melon is watermelon, it’s important to keep portion control in mind.
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.
In Summary…
Fruit is super-duper-awesome for aiding weight loss. Tune in next week for the conclusion of our mini-series about 10 Best Fruits for Weight Loss.
Thanks
Thanks!
I have to ask..what about grapfruit??..cant that help u loose weight too?
Love those lettuce wrsps. Thank you
Good info
Very good information thank you