Fueling FHIT Series: Fruit — Nature’s Candy?

One of the most prevalent things I hear in practice is the idea that fruit should be avoided when trying to lose weight. People have been misinformed that fruit is the enemy and contains too much sugar. The sugar found in fruit is called fructose and if it is being over consumed, it is likely coming from alternate sources like fruit juices and condiments like sauces, salad dressings, and jams. People often get hung up on the idea that they should avoid fruits like grapes, mango, and watermelon because they are higher in carbs. While some of these fruits rank higher on the glycemic index (which ranks foods by how they affect and raise blood glucose levels), these foods can be balanced out by consuming in moderation.  

A well-balanced diet should not exclude any food group. This can lead to nutrient deficiencies and the need to add supplements to compensate for what’s missing. My recommendation is to include the equivalent of 2 cups of fruit daily. While protein has been the star of the show amongst health professionals, fiber is getting more attention since it is necessary to complement a high protein diet. Adequate fruit intake will help you get closer to the goal of 25 grams of fiber per day, and will also serve as a great source of potassium, folate, and antioxidants like Vitamin C. Fiber is also essential for gut health and provides a feeling of satiety, so when combined with protein your blood glucose will be regulated and the incidence of hunger and food cravings will be reduced throughout the day.

Now is the best time of year to add some refreshing colorful food to your plate and palate. My favorite way to enjoy all the flavors is a fruit salad and this ensures you get a variety of vitamins, minerals, and nutrients too.

Simple Ways to Add Fruit to Your Diet

1. Next time you go to grab a bar to meet protein goals, remember these are often processed foods. I give RX bars a thumbs up since they as they are made from egg whites, contain 5 or less simple ingredients, including dates which provide 5 grams of fiber.
2. Did you know — avocado is a fruit?! Adding half an avocado to any meal or snack also increases your intake of monounsaturated fats or “healthy” fats and adds 3-5 grams of fiber to your diet.
3. DIY smoothies are a great way to combine fruit, protein powder, and a base like yogurt or unsweetened almond milk together to create a nutrient rich meal. Be mindful of portions — using whole portions of fruit could be creating a serving size that is larger than intended. Use smaller servings of fruit to make sure you’re getting the nutritional value you want. Also try using frozen fruit and skip the ice — this thickens the consistency without watering down the shake.
4. Have a mid-day happy hour snack by preparing a mini charcuterie board and include ½ serving Flackers crackers, 2 Tablespoons reduced fat Alouette cheese spread, 10 grapes, 8 cashews — your workout will thank you later.
5. A great way to teach kids the importance of including foods like fruit is to introduce colorful foods at any early age. Try using fun shaped cookie cutters to carve out their favorite animals, letters, or shapes.