The rule of healthy eating is that colourful foods are the best ones. And fruits are healthier than any other food items. Fruits are often rich in vitamins, minerals, and most importantly antioxidants. However, some popular fruits like dates, prunes, and bananas are high in calories. Similarly, most fruits are high in natural sugars. While these sugars healthier choice than table sugar and artificial sweeteners, they may sabotage your weight management goals. But you cannot turn your back on the goodness of fruits just because they are high in calories. Your solution is to stick to low-calorie fruits which are not only nutrient-dense but delicious as well.
Cantaloupe aka musk melon is known for not overpowering the taste buds as it has a milder flavour profile. It is also a filling food with fewer calories. One cup of diced cantaloupe has only 53 calories. One serving with breakfast will not throw you off your diet. Cantaloupe is rich in vitamin A and vitamin C which will boost vision and enhance the immune system. It is also rich in potassium and choline which will protect the heart. The potassium will regulate blood pressure and choline will keep the blood vessels strong. It also keeps the body hydrated.
With a whopping 92% water, watermelon is known for being one of the most hydrating fruits. One cup of diced watermelon contains about 37 calories, which means you can eat two cups of them without thinking twice. The vibrant red colour and refreshing sweetness also help. One more reason to indulge in watermelons is that it is rich in an antioxidant called lycopene which has disease-fighting properties. The plant compounds in watermelon are known for lowering the risk of cancer, curbing inflammation, fighting oxidative stress, preventing macular degeneration, and soothing muscle soreness. If you are hitting the gym, including watermelon in the post-workout diet will be a wise choice.
Also read: 10 Water Rich Foods To Prevent Dehydration
Papaya is another popular tropical fruit with fewer calories. One cup of diced papaya contains about 62 calories which makes it perfect for dinner. The fibre-content makes it a filling food item. This vibrant fruit is rich in vitamin C, potassium, and folate. It also contains antioxidants that can prevent cholesterol from building up in the arteries which protects you from heart diseases. It can also enhance digestion, boost immunity, regulate diabetes, aids arthritis, soothe menstrual pain, and aid in weight management. Snacking on papaya when you are craving junk food will make sure that you stay on the path to your ideal BMI.
The excessive use of strawberries in desserts like ice cream and cakes have given them an image of “indulgent” foods which is often interpreted as unhealthy foods. However, eating raw strawberries will not make you gain weight. One cup of halved strawberries will contribute only 49 calories. They are also rich in fibre which makes them good before-bed snacks. As the vibrant red colour suggests, strawberries are rich in antioxidants and plant compounds. They are rich in vitamin C, manganese, folate, and potassium too. The sweetness of this low-calorie fruit is deceiving as it does not spike blood sugar. In fact, these red fruits will protect the heart and regulate blood sugar.
Grapefruit is a popular one in weight loss diets for its fat-burning enzymes. But it is also a low-calorie fruit with an attractive nutrient profile. One half of a grapefruit has only 52 calories which makes them suitable to have with breakfast on a daily basis. Like many other citrus fruits, grapefruit is also rich in vitamin C and antioxidants. They are known for promoting appetite control and aiding weight management. It also prevents insulin resistance, hence regulating diabetes. The abundance of vitamin C ensures that it enhances the immune system and lowers the risk of falling ill.
If you are not a fan of sweet fruits, apricots can be your solution. You can choose either dry or raw apricots. The tartness can be refreshing if you are having heavy foods. A cup of sliced apricots has about 70 calories. They are known for being nutrient-dense with essential vitamins (vitamin A, vitamin C, and vitamin E) and minerals. As the bright yellowish-orange colour suggests, apricots are high in antioxidants like chlorogenic acids, catechins, and quercetin which neutralises free radicals. They can boost eye health, skin health, gut health, and protect the liver from damage.
Also read: Nine Ingredients That Add Tanginess In Foods
Apples have always been in the good books of health freaks and doctors. It is also a low-calorie fruit rich in fibre. One cup of apple slices contains about 57 calories which make the practice of eating an apple along with your breakfast perfectly safe. Apples can always be added to your weight-loss diet as the body needs to spend more than 57 calories to digest it. They also have prebiotic properties which will nourish gut bacteria and keep the digestive system healthy. People who have been eating apples are often at lower risk of developing diabetes. And as the old saying goes, it will keep the heart-healthy too.
Grapes are known for being perfect for snacking. They are low in calories and rich in nutrients. Half a cup of grapes has about 52 calories. It is particularly rich in vitamin C (27% of RDI) and vitamin K (28% of RDI). Some of the other vitamins and minerals in grapes are thiamine, riboflavin, vitamin B6, potassium, copper, and manganese. As the rich violet colour suggests, it contains over 1600 antioxidants including beta-carotene, quercetin, lutein, lycopene and ellagic acid which can repair damage caused by free radicals and lower the risk of cancer, heart disease, and diabetes. These antioxidants remain active even after fermentation.
Pineapple is another tropical fruit with less than 60 calories in one cup. It is also loaded with antioxidants including flavonoids and phenolic acids that fight numerous diseases and enzymes that keep the digestive system healthy. They also boost immunity and curb inflammation. Pineapple also has an impressive nutrient profile with vitamin C, vitamin B6, iron, copper, manganese, potassium, magnesium, folate, thiamin, niacin, riboflavin, and pantothenic acid.