Fruits contain vitamins, minerals, fibre and antioxidants that keep us healthy and reduce the risk of chronic diseases such as cancer and cardiovascular disease. However, it is necessary to recognise the number of calories in different types of fruits so that one can make healthy eating decisions. This blog will look at the number of calories in fruits and include them in your diet plan.
Calories in Fruits
There are different calorie counts in fruits, while some fruits are higher in caloric content than others. Here are the calorie counts of some very common fruits:
Apple (medium-sized): 95 calories
Banana (medium-sized): 105 calories
Orange (medium-sized): 62 calories
Peach (medium-sized): 58 calories
Pear (medium-sized): 96 calories
Pineapple (1 cup): 82 calories
Watermelon (1 cup): 46 calories
Strawberry (1 cup): 49 calories
Blueberry (1 cup): 84 calories
Mango (1 cup): 107 calories
One must burn calories more to lose weight than consume it. From here, it is clear that calories contained in a fruit such as a mango or banana are more compared to other fruits like watermelon or peach. On the other hand, such foods contain few calories and can therefore be consumed in small portions when watching one’s weight on a balanced diet.
How to Incorporate Fruits Into Your Diet?
Fruits can be enjoyed in many ways including by themselves or as part of other food types such as juices. Here are some ways to incorporate fruits into your diet:
1. Snack on Fruits
A better alternative can be made, such as fruits which are great substitutes for processed unhealthy snack foods like chips, salsas and candies. Such as placing a fruit bowl on the desk or kitchen. Fruits like bananas, apples and oranges are convenient and can be taken out as a quick snack during a busier period of the day. Nut butter would also serve as a filler for fruits such as guacamole and yoghurt.
2. Add Fruits to Your Breakfast
Breakfast is one of the most important meals of the day and the fruits can be an integral part of it. Consume berries or sliced bananas when you are having oatmeal or cereal as part of your daily diet. You could alternatively mix your preferred fruits with yoghurt or milk and make a fruit smoothie. Also, if you want something that is less sweet in the morning, then try using an avocado or tomatoes on toast or omelette.
3. Use Fruits as a Dessert
Instead, fruits may be considered a healthier substitute for desserts. For instance, you can bake fruits such as apples and pears and then sprinkle on some cinnamon – a nice hot sweet snack. Alternatively, you can create a fruit salad with many varieties of different types of fruits such as honey and yoghurt overlay for tasty desserts. One could serve with a scoop of ice cream or whipped cream as decadently as pineapple or mango grilled or roasted. Moreover, the number of calories that one banana contains is less compared to what a majority of other fruits have.
4. Use Fruits in Savoury Dishes
Savoury dishes that contain fruits can provide an element of freshness and healthiness to your menu selections. For a sweeter and tangier flavour, you can include some fruits in your salad such as grapes or cranberries. Additionally, you can opt to include sliced apples or pears in your salad, sandwich or wrap to bring in a crispy and refreshing feeling. One could add fruits such as pineapples and mangoes in stir fry or use them as topping on grilled meat with an excellent summer atmosphere.
Benefits of Eating Fruits
Not only are they low caloric, but fruits also have immense nutritional value for our bodies. Some important benefits of eating fruits are:
1. Provides Vitamins and Minerals
Vitamins-minerals-rich fruits provide important nutrients for our bodies. Vitamin C which strengthens immunity is found in them while vitamin A maintains healthy vision and skin. Potassium is another major nutrient commonly found in fruits which contributes towards ensuring normal blood pressure levels as well as healthy activity of the heart.
2. Improves Digestion
As mentioned earlier, fruits also have high fibre content that improves digestion as well as prevents constipation. Dietary fibre is beneficial for keeping the digestive system healthy by preventing constipation, supporting the growth of normal intestinal bacteria and defending against diseases such as colorectal cancer.
3. Boosts Immunity
Antioxidants occur naturally in fruits too and they aid our bodies in fighting off disease and promote immune functioning. Antioxidants are molecules that prevent the oxidation of lipids, proteins and DNA thereby protecting the body against oxidative stress associated with an increase in the levels of free radicals. Chronic diseases including cancer, cardiovascular diseases and Alzheimer’s can be caused by oxidative stress.
4. Decreases the Risk of Chronic Diseases
It has also been proved that eating more fruits decreases the possibility of occurrence of such chronic illnesses as heart disease, diabetes and cancer. Some of these fruits carry biflavonoids, anthocyanins, phenolic acids and carotenoids like zeaxanthin, which are both anti-inflammatory and anti-cancer agents. This is useful in diminishing the likelihood of being diagnosed with type two diabetes, by improving insulin sensitivity and reducing inflammation.
5. Hydrates the Body
Watermelons and cucumbers have high water content and thus ensure that the body is well-hydrated. The body’s fluid balance, body temperature and carrying of nutrients and waste through the body all depend on water. Fatigue, headache and other health problems are caused by dehydration.
Conclusion
Our bodies benefit a lot from healthy eating, fruits being an important part that one should not forget to include in their meal plan. Low in calories, they come in many flavours. Nevertheless, one should eat fruits in small amounts and combine them with foods from other food groups to have a comprehensive diet. For starters, adding fruits to your meals also makes you healthy and keeps away certain types of chronic illnesses.
