EATING RULES FOR WEIGHT LOSS: EAT FRUITS EACH DAY
Eat at least three servings of fruit each day. A serving of fruit is one medium-size piece (visualize the size of a baseball) or one cup of cut-up fruit. The research about tricking your stomach into feeling full, which I just discussed with respect to vegetables, applies to fruits as well. Once again, this occurs because fruits are rich in fiber and water. Also, think as “bright” as you can when choosing fruits and definitely go with seasonal fruits when possible. If you stay in season, the cost of fresh fruit is affordable, if not a bargain.
It is so easy to include three servings of fruit if you try the following:
• Start your day with a piece of fruit. Regardless of what you may decide upon for your entire breakfast, be sure to include one piece of fruit. This is doable even if you are on the go, since apples and pears are easy to carry and eat, as are bananas (though I want you to eat only two bananas each week, because they are lower in water than most other fruits). You may decide to eat fresh fruit with low-calorie yogurt on top for breakfast. That way, you get protein and calcium from the yogurt and a serving of fruit. You’ve just created a winning strategy to lose weight.
• Add some fruit to your favorite cereal. When I was little, I always wanted to have perfect strawberries fall on top of my cereal like they did on the cornflakes commercial. Those of you over thirty-five must remember that visual (how they kept the milk in the bowl I will never know). So start with a portion-controlled serving of cereal, some skim milk, and fresh berries on top. Once again, you get protein and calcium from the skim milk and a serving of fruit.
• Make fruit a snack. A friend shared this trick: Place fresh seedless grapes in the freezer and eat them as snacks or treats. Red or green grapes are both approximately 5 calories each for an average size. You have no idea how great they are when they are frozen. They taste like a major treat and give you a little crunch. Same goes for blueberries. Give it a try.
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