You want to choose whole fruits from the low glycemic (sugar) scale as they have the fewest calories. These include apples, oranges, peaches, grapefruit, plums, cherries, kiwi, pears, any berries (1 cup) and lemons, limes. Apples are one of the best fruits you can choose, just choose a small one, as well as a small orange, etc.
The higher glycemic fruits are bananas, melons, (watermelon, cantaloupe, etc.) any tropical fruit, and pineapple, I know I'm missing a few.
Do a web search for glycemic index for fruits and it will give you a more complete listing, as well as caloric value.
Try to avoid fruit juices as they are missing the fiber that's so important to slow down absorption of the natural sugars. Juices cause your insulin to spike and then half an hour later you're hungry again. Whole fruits take longer to digest and help keep your blood sugar level.
Last edited by Sonflower1116; 05-28-2005 at 10:23 AM.
Oranges, lemons, limes, strawberries, and tomatoes (yes, they're fruits) have lots of Vitamin C, good for immunity and help you absorb iron.
Bananas are rich in potassium.
Berries are excellent anti-cancer agents.
Apples contain pectin, which is good for you for some reason. ?
Avocados (yes - fruit) are high in "good" fat that helps your skin stay young and smooth.
All contain fiber, which is vital for everyday cleansing. The fiber in fruits contains less toxic waste than vegetables.
The previous poster was right - avoid juice because of the sugar and also because of low fiber.
Calories?? I couldn't care less. Fruit makes me feel good and gives me more energy, so I burn off more calories. It's the nutrition I worry about.
If you're still worried about calories, eat more of your fruit allotment in the morning. You should burn it ALL off by the end of the day.
I agree with Sammy and Kerry, it's not fruit that put the weight on us, but they are a very valuable tool in taking it off. Eat as much fruit and leafy greens as you want. Stay away from junk food, concentrated fruit juice, drink tons of water and get some exercise, let your body do the rest!
Fruits do contain calories because they contain sugars. I would include some fruits in your diet but I would consume them in the morning or right after your training. In these two cases, your body can surely absorb all sugars, and will not store them as bodyfat. Moreover, sugar consumption in these two cases help your metabolism and also recovery from your training. Apart from these two cases I would not really consume any fruits if being on a strict diet but I would eat a lot of vegetables, whole grains, as carbs, and of course a lot of protein, and some healthy fats.
When you are eating 1600-1700 cal a day, it's best to get most of those calories from foods with a high value of nutrients. Fruit is a good choice if you consider what you get for the calories involved.
An apple would have to be a really gigantic apple to have 200 cal. A more ordinary apple would be 100 cal or less. (I'd eat the peel with it, as the few additional calories in the peel are well worth it for the fiber and nutirents in the peel).
I peel appples to avoid what's sprayed ONTO the apple. A little extra nutrition is a small price to pay to avoid insecticides, fungicides, ripening agents, and waxes. If I had my OWN apple tree, I'd eat the peel...but alas, it won't grow in my Living Room!
Water won't remove many organics, certainly none that are embedded in the wax that often makes apples so shiny! Remember, some of those things can be organophospates, first cousin of nerve gas...I'd rather not eat potent bug killers.
Remember the ALAR scare a number of years back with the Chilean apple ban?
Some people use detergent and water but that thought makes me gag! I don;t want to eat Palmolive Dish Detergent either.
For me, the safest and easiest route is to peel them. I don't want to be a guinea pig.