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Choosing Fruits for Weight Loss

For weight loss choose fruits low in calories Glycemic index and high in antioxidants

Food Group: Fruits

Servings needed : 1½ cups for 1,600 calorie diet.

For a weight loss program, you should select fruits that meet the following criteria:

1. Low calorie

2. Makes you feel full

3. Low Glycemic Index

4. High Anti oxidants , vitamins and minerals

For weight loss, I recommend 1 Apple and ½ cup of wild blueberries every day. If you have high blood pressure, you may choose Banana or Guava in place of the apple.

Serving size Equivalents

One cup serving equivalents follow.

Fresh Fruits

Grape fruit ½  with each meal is preferred Should I eat Grapefruit?

Apple: ½ Large (3.25" diameter), 1 small (2.5" diameter), 1cup sliced
Banana: Sliced one cup, 1 Large (8" to 9" long)

Wild Blue berries: ½ Cup

Cherries: 1 Cup

Plums: 1 Cup sliced

If you live in India, you must consider:

Red Guava: 1 cup

Jamun: 1 Cup

Phalsa: 1 cup

Amla: ½ Cup

Dried Fruits

Prunes: 3

Dried cranberries: ½ Cup

Fruit Juices

I do not recommend fruit juices, except where concentrated Orange juice is used in a recipe to make a given dish. Fruit Juices have little or no fiber.