Fruits are nature’s candy, packed with vitamins, minerals, and fiber. But even these healthy treats can hinder weight loss efforts if consumed in excess. Here are 5 fruits to be mindful of while on your weight loss journey, along with some delicious lower-calorie alternatives:
1. Dried Fruit: A handful of dried fruit might seem like a healthy snack, but the drying process concentrates natural sugars. A cup of fresh grapes has about 60 calories, while a cup of raisins (dried grapes) packs a whopping 460 calories.
Healthy Alternative: Fresh grapes, berries, or apple slices offer a satisfying crunch and sweetness with a significantly lower calorie count.
2. Mango: This tropical delight is bursting with flavor and vitamin A, but it’s also relatively high in sugar. A single cup of mango can contain up to 100 calories.
Healthy Alternative: Enjoy smaller portions of mango or opt for lower-sugar fruits like cantaloupe or grapefruit, which are still rich in vitamins.
3. Bananas: A great source of potassium and energy, bananas are a popular pre-workout snack. However, they also contain easily digestible carbs and natural sugars. One medium banana has about 105 calories.
Healthy Alternative: Pair half a banana with some nut butter for a more balanced snack that keeps you feeling fuller for longer. Berries or a small apple are other good options.
4. Grapes: While delicious and refreshing, grapes are high in sugar content. A single cup can have around 60 calories, and it’s easy to overindulge on this sweet treat.
Healthy Alternative: Berries are lower in sugar and calories than grapes, offering a similar burst of flavor and antioxidants. Mandarin oranges or grapefruits are other good choices.
5. Pineapple: This tropical fruit is a great source of vitamin C and bromelain, an enzyme said to aid digestion. However, pineapple is also higher in sugar than some other fruits. A cup of pineapple chunks can have around 80 calories.
Healthy Alternative: Pair pineapple with low-sugar fruits like berries or mix it into a low-fat yogurt parfait for a satisfying and nutritious snack.