Fruits are popularly perceived as a healthy snack full of nutritious vitamins and minerals and low in fat. They are generally rich in Vitamin A, Vitamin C and potassium. Fruits are rich in dietary fiber, aiding digestion and bowel health. They are high in water content, aiding hydration. Most fruits have water content above 80 percent. Some people believe that there are no calories in fruit. These folks will be surprised to learn that fruit do have carbohydrates (sugars and starches) and must be included as part of any calorie count. However, this count is 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).
In a nutshell, fruits offer a high nutritional value (minerals, vitamins, carbohydrates, fiber, and water) with a low calorie count. The preceding calorie numbers are trivial compared to the nutrition in fruits. Nutritionists agree that counting the calories is a good idea, but they stress that eliminating (or even limiting) intake of fruits is a mistake.
Fruits contain many vitamins and minerals that are essential to a healthy diet. Nevertheless, some people worry about their sugar and fat content. However, fruits are low in sugars (carbohydrates) and fats compared to other foods. Avocados and coconuts are two exceptions in that they are high in fats, albeit healthy fats.
Most nutritionists suggest eating at least two and up to four servings of fruits each day. The high fiber in fruits helps people to control their appetite (food intake) by producing a full feeling. As a result, some dieters eat some fruits before they take their normal meal. In this way, the risk of overeating is reduced.
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).
In a nutshell, fruits offer a high nutritional value (minerals, vitamins, carbohydrates, fiber, and water) with a low calorie count. The preceding calorie numbers are trivial compared to the nutrition in fruits. Nutritionists agree that counting the calories is a good idea, but they stress that eliminating (or even limiting) intake of fruits is a mistake.
Fruits contain many vitamins and minerals that are essential to a healthy diet. Nevertheless, some people worry about their sugar and fat content. However, fruits are low in sugars (carbohydrates) and fats compared to other foods. Avocados and coconuts are two exceptions in that they are high in fats, albeit healthy fats.
Most nutritionists suggest eating at least two and up to four servings of fruits each day. The high fiber in fruits helps people to control their appetite (food intake) by producing a full feeling. As a result, some dieters eat some fruits before they take their normal meal. In this way, the risk of overeating is reduced.
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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