06 Aug Is Fruit the Enemy?
Unfortunately, sometimes, fruit gets a bad rap. Some people even say fruit is “bad”.
So, what’s the deal with fruit?
Fruits are generally considered a healthy food choice, since they are a natural source of essential nutrients, like potassium and Vitamin C, as well as natural fiber, such as pectin. They also contain sugar, particularly fructose, which can have negative effects on your health in large quantities
How much fruit can I eat each day?
The number of servings of fruit recommended may vary depending on factors such as age, sex, activity level, and overall dietary needs. However, a general guideline is 1-3 servings a day for women, with 2 or less if you are trying to release weight, and up to 4 for men.
A serving of fruit is typically equivalent to:
- One medium-sized whole fruit (such as an apple, orange, or pear)
- 1/2 cup of chopped fruit or berries
By consuming fruits in their whole form, including the skin and pulp, you can benefit from the nutrients and antioxidants, as well as the natural fiber content, which helps to regulate blood sugar.
Generally speaking, enjoying a variety of fruits as part of your balanced diet is beneficial, provided you don’t have a medical reason to avoid it. Some fruits, like mango or pineapple, have a higher glycemic index, meaning they can cause a rapid rise in blood sugar levels. People with certain medical conditions, such as insulin resistance, prediabetes, or diabetes, may need to be cautious about the quantity and types of fruit they consume. One way to reduce the insulin spike when eating fruit is to have it with protein and/or healthy fat. For example, add some nuts and fruit to plain Greek yogurt, or blend your berries in a smoothie with almond butter, baby spinach and clean protein powder.
What’s the balance between vegetables and fruits?
To achieve a balanced diet, aim to include a mix of different colored vegetables and fruits in your meals throughout the day. In my opinion, a 3:1 ratio of vegetables to fruit is ideal. If this is too far from what you are consuming now, take it slowly. Add an extra vegetable serving in each day for a week, until you hit the best range for you! It’s suggested you eat 8-10 servings of vegetables and fruits each day, so if you follow the ideal ratio provided above, that would be 6-8 servings of veggies and 2-3 servings of fruit!
From my experience, if you are trying to lose weight, it’s best to limit your fruit intake to 2-3 servings per day. However, a piece of fruit is usually a better option than a granola bar, which is often a well-marketed candy bar!
Want a simple way to increase your produce – and gain more energy?
The August 22nd 3-Day Soup Reset is a very simple way to increase your vegetable intake and a quick and effective way.
The 3-Day Reset has helped hundreds of people:
- increase energy
- reduce belly bloat
- improve mental clarity
- reduce hot flashes
- sleep better ….. and more.
What do you have to lose – except potentially a few unhealthy habits, fatigue, and belly bloat!
You will be amazed at how much you learn about yourself and your habits in just three short days of mindful eating.
Space is limited so secure your spot for the August 22nd Reset. Registration closes on Wednesday, August 16th.