Embrace the Power of Summer Fruits
Hi, Coach Jeri here! August has arrived, which means we are in the full summer heat. Now, stores are bursting with the flavors of the season—especially summer fruits like melons, plums, peaches, and berries. On a hot day, nothing beats the refreshing taste of cold watermelon!
Fruits are a cornerstone of a healthy eating plan. They’re packed with vitamins, fiber, and antioxidants that support weight loss and overall better health. While some may worry about the calories, carbs, and sugar in fruit, it’s important to remember that these are natural sugars, far different from the added, refined sugars we’re often warned about. The sugar in fresh, whole fruits is less concentrated and comes bundled with water and fiber, making it a healthy choice.
The Benefits of Adding Fruit to Your Diet
Here’s why you should embrace fruit as part of your daily routine:
- Low in Calories, High in Nutrition: Fruits are nutrient-dense and provide essential vitamins and minerals with fewer calories.
- Rich in Fiber: The fiber in fruit aids in digestion, supports gut health, and helps you feel fuller longer.
- Supports Weight Loss: Swapping fruit for high-calorie snacks can create a calorie deficit, leading to weight loss.
- More Filling: Thanks to their high fiber and water content, fruits are more satisfying than a cookies or other empty-calorie snacks.
- Promotes Better Health: Studies consistently link fruit consumption with improved overall health and well-being.
- Satisfies Sweet Cravings: Fruits are a natural way to curb your sweet tooth without the added sugars.
- Versatile in Recipes: From snacks to meals, fruits can be incorporated in countless delicious ways.
My Journey with Fruit and Weight Loss
For years, I struggled with weight loss. But when I made long-term changes—like incorporating more fruit and substituting it for empty-calorie snacks—I started to see real progress. Sustainable change, especially when it comes to lifelong habits, is a slow process. Many of us regain weight because we haven’t fully embraced the lifestyle changes needed to keep it off. For me, adding fruit to my daily routine made a significant difference.
I also love combining foods. Here are some of my favorite ways to enjoy summer fruits:
- Snacks: Pair nut butter with bananas or apples.
- Lunches: Mix cottage cheese with banana, cantaloupe, or pineapple; add cinnamon and Fiber One cereal or Kashi for a tasty combo.
- Breakfast: Top yogurt with berries and Fiber One, make French toast with a berry topping, or mix fruit into your oatmeal. The possibilities are endless!
- Baking: I even make muffins with mashed bananas, cottage cheese, egg, and 1/3 cup low-sugar pancake mix.
Fruits truly have superpowers—they’re a great way to get the vitamins, minerals, and nutrients your body needs for overall better health.
Tracking Fruit in Your Plan
If you’re following the Calorie Command plan, remember to track your fruit intake, as fruits do contain calories. If you’re on a BITES plan where fruit is zero BITES, but your weight loss has slowed or plateaued, take a closer look at how much fruit you’re consuming. Just because it’s zero BITES, does not mean zero calories.
Another common point of confusion is blended fruit. While fruit is best eaten in its natural form, if you’re making a smoothie (which is still a healthy choice), be sure to count the fruit after the first one. It takes a lot of fruit to make one drink—consider that it might take seven oranges to make one glass of juice, but you wouldn’t normally eat that many in one sitting.
Let your weight loss journey be your guide. If what you’re doing is working, then keep at it. Every day that you make cleaner, healthier food choices, you’ll start to feel more energized. Eating for better health and weight loss will lead to long-term success. Remember, it’s not about perfection; it’s about progress. Celebrate each healthy choice and know that with persistence, you’re building a lifestyle that will sustain your health and happiness for years to come.
