Fruits are widely acknowledged by dietitians to be a healthy food rich with vitamins, minerals and energy. They have a generous amount of vitamins A and C plus potassium. They have low fat. Fruits are also a good source of dietary fiber, aiding digestion and reducing the risk of bowel cancer. Their water content is high (80 percent or more), aiding personal hydration. Some folks seem to think there are zero calories in fruit. Not quite; fruits have some calories but the count is relatively low.
A few figures may help to clarify the issue. Although different sources report different calorie amounts for the same fruits, their figures are generally consistent and can serve as a reliable guide. Single blackberries, cherries and grapes have a negligible calorie count of one to three. Apricots, kiwifruits, mangoes, peaches, pears and pineapples have a calorie count of 30 to 50. At the highest end of the scale, the calorie count in oranges, apples, grapefruit, bananas and avocados varies from 60 to 150.
The highest calorie count per whole fruit is found in oranges (65), apples (95), grapefruit (100), bananas (107) and avocados (150). Those on a diet might be startled by these figures, but this alarm would be misplaced. To place these figures into context with other foods, a cup of fresh fruit salad is a great snack or dessert and contains about 100 calories compared to the 260 calorie count in a scoop of vanilla ice cream. The lowest calorie count is found in apricots (30), kiwi (34), peaches (35), mangoes (40), pears (45) and pineapple (50).
All the above calorie figures are miniscule compared to the nutritional value provided by fruits. It is relevant to be mindful of the calorie count in fruits. But limiting intake based on this concern would be inappropriate.
Fruits have a multitude of minerals and vitamins vital to a healthy, balanced diet. Nevertheless, some folks are concerned about the fats and sugars they contain. The point to stress here is that fruits are low in fats and carbohydrates (sugars) relative to most other foods. Coconuts and avocados are two noteworthy exceptions; they are both high in fat content, albeit natural unsaturated fats.
Nutritionists suggest that consuming at least 2 servings every day. Some even recommends as many as 3 or 4 serving in a daily basis. Their high fiber content helps to control appetite and food intake by inducing a feeling of fullness. Some people like to eat a piece of fruit before (not after) their regular meal to help limit overeating.
Pure fresh juice is a popular way to consume fruits. One important point to bear in mind with this serving format is that if the pulp is not consumed with the juice, much of the dietary fiber found in fruits is lost. Another cautionary point is that canned or bottled juices can be high in added sugar and hence have a high calorie count. Pure juice is to be strongly preferred over canned or bottled products.
Fruits are an excellent food source, high in nutritional benefits and low in calorie costs. The calories in fruits are relatively trivial compared to the nutritional benefit they provide and compared to the calorie count of other foods. Eating fruits (and vegetables) is a good way to control weight gain. They are a vital component of a balanced and healthy diet plan.
A few figures may help to clarify the issue. Although different sources report different calorie amounts for the same fruits, their figures are generally consistent and can serve as a reliable guide. Single blackberries, cherries and grapes have a negligible calorie count of one to three. Apricots, kiwifruits, mangoes, peaches, pears and pineapples have a calorie count of 30 to 50. At the highest end of the scale, the calorie count in oranges, apples, grapefruit, bananas and avocados varies from 60 to 150.
The highest calorie count per whole fruit is found in oranges (65), apples (95), grapefruit (100), bananas (107) and avocados (150). Those on a diet might be startled by these figures, but this alarm would be misplaced. To place these figures into context with other foods, a cup of fresh fruit salad is a great snack or dessert and contains about 100 calories compared to the 260 calorie count in a scoop of vanilla ice cream. The lowest calorie count is found in apricots (30), kiwi (34), peaches (35), mangoes (40), pears (45) and pineapple (50).
All the above calorie figures are miniscule compared to the nutritional value provided by fruits. It is relevant to be mindful of the calorie count in fruits. But limiting intake based on this concern would be inappropriate.
Fruits have a multitude of minerals and vitamins vital to a healthy, balanced diet. Nevertheless, some folks are concerned about the fats and sugars they contain. The point to stress here is that fruits are low in fats and carbohydrates (sugars) relative to most other foods. Coconuts and avocados are two noteworthy exceptions; they are both high in fat content, albeit natural unsaturated fats.
Nutritionists suggest that consuming at least 2 servings every day. Some even recommends as many as 3 or 4 serving in a daily basis. Their high fiber content helps to control appetite and food intake by inducing a feeling of fullness. Some people like to eat a piece of fruit before (not after) their regular meal to help limit overeating.
Pure fresh juice is a popular way to consume fruits. One important point to bear in mind with this serving format is that if the pulp is not consumed with the juice, much of the dietary fiber found in fruits is lost. Another cautionary point is that canned or bottled juices can be high in added sugar and hence have a high calorie count. Pure juice is to be strongly preferred over canned or bottled products.
Fruits are an excellent food source, high in nutritional benefits and low in calorie costs. The calories in fruits are relatively trivial compared to the nutritional benefit they provide and compared to the calorie count of other foods. Eating fruits (and vegetables) is a good way to control weight gain. They are a vital component of a balanced and healthy diet plan.
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