Often, my clients in recovery are concerned about eating fruit because the majority of calories are from carbohydrate. This is true, but the body needs healthy carbohydrates for energy, and to maintain many systems. When you choose fruit, make it fresh and ripe. Weigh 6 oz or 1 cup as a serving. Some fruits are like strawberries are easier to weigh than to measure, while other fruits like blueberries are easier to measure. Use the method that is easiest for you for that particular fruit.
I want you to be gentle with yourself about the size of the fruit. Eat a whole apple or peach; choose one that weighs between 6 and 7 ounces, and eat the whole fruit. If you need to weigh the core or pit, go ahead, you will see that it weighs very little.
I recommend that we eat fruit only with other foods, at the end of a meal, or with protein or dairy, as a metabolic, so that the carbohydrate is absorbed more slowly and the likelihood of your having cravings is greatly diminished.
Fruits are wonderful sources of all kinds of nutrients not available in other foods, so let yourself enjoy them as part of your food plan. Summer time is fruit season. Eat and enjoy your fruit as each fruit comes into season. Choose fresh fruit if you can, frozen for when fresh is not available, and canned in its own juice when that is necessary.
Choose a variety of fruits; their nutrients are each different. Grapefruit, for instance has lots of vitamins and minerals and may help with cholesterol and insulin resistance.
One cup of pineapple provides more than your day’s worth of vitamin C and ¾ the manganese. And it is a good source of bromelain, an anti-inflammatory agent.
And blueberries are high in vitamin C, fiber, vitamin K, and manganese. They contain a good antioxidant which decreases the risk of heart disease, diabetes, and Alzheimers, and increases resistance to infection.
If you have diabetes or other medical problems, eating fruit with another food can make a big difference; pairing fruit with another food or meal that’s high in protein, fat or fiber may cause the sugar from fruit to enter the small intestine more slowly. This could result in a smaller rise in blood sugar, compared to eating fruit alone.
Fruits are sources of many essential nutrients that the body needs, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Diets rich in potassium may help to maintain healthy blood pressure, may also reduce the risk of developing kidney stones, and may help to decrease bone loss. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Nearly all fruits are rich in vitamin C; but please eat them whole.
Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be satisfying and probably delicious!
I could go on about this; instead, attached are links to charts that give more specific information. Hope you enjoy them.
Blessings to you,
PS. Did you leave your green sweater at the retreat center last month? Please call, we are holding it for you.
PPS. Did you call wondering if your scale had been left at the retreat center? Please call again; we found it!
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