Fruit is part of a Healthy Lifestyle:
First of all, eating fruit is part of a healthy lifestyle. Since you were a kid you were told how important it is to eat fruit. But too much fruit can have the opposite effect. Especially relevant, some people refuse to eat fruit because of the carbs and the sugar. In addition, some people load up on fruit because it’s rich in nutrients. Most noteworthy, the ideal amount lies between the two extremes. Therefore, I will show you the how much fruit to ingest.
Ingest Two to Four Servings of Fruit each Day:
The average person should have two to four servings of fruit a day. Furthermore, the servings of fruit should be a certain size. One cup of fruit is the right serving size. Four servings of fruit a day will do. Consequently, your activity levels vary from day to day. Your fruit needs will change as well. I prefer to eat a fruit for breakfast and one for my fourth meal. As a result, this is a good to go strategy. But, there are certain days you need more. After a tough workout, add a third serving. A pre-exercise banana will fill the gap. However, active men and active teens need more servings of fruit. Furthermore, young women with active jobs should have four servings of fruit a day. Hence, pro athletes need more than four servings of fruit a day.
Base your servings of Fruit on how much Fuel you need:
Finally, do not eat an unlimited amount of fruit. Fruit is full of nutrients. But, it’s also full of carbs. One medium apple contains 20 grams of carbs. One cup of blueberries contains 20 grams of carbs. In addition, a small banana contains 20 grams of carbs. Get a healthy amount of carbs in your daily diet. The carbs will fuel the activity of your cells. But do not eat more carbs than you burn. As a result, the extra amount of carbs will feed existing fat and increase your body fat stores. Consequently, your carb intake should correspond to your fuel needs. Your fuel needs are based on your height, ideal weight, sex, age, and physical activity level.
Use Common Sense:
Most noteworthy, your weight and height are key factors. If you are taller and heavier you will need more carbs for fuel. Therefore, you will need more servings of fruit. Men need more carbs. In addition, women and young people need less carbs than men. Older adults and active folks need more carbs than inactive individuals. Men are taller than women and have more muscle mass. As a result, they require extra fuel or carbs. For example, a petite woman who sits at work and exercises doesn’t need as many servings of fruit. A tall, muscular man with a physically demanding job needs more servings of fruit.
Eat your servings of Fruit before you Exercise:
Consequently, the carbs in fruit fuel the activity of your cells. Furthermore, eating four servings of berries, apples, and other fruits are good for your cells. But to eat fruit late at night while you’re watching TV is a mistake. In addition, your fuel demand is low. Eating large servings of fruit will cause weight gain. Fruit is healthier than eating cookies or candy. But if you don’t burn off those carbs, do the math! Therefore, eat your servings of fruit before you exercise. You will use carbs for fuel. Some people eat fruit in the evening. They should limit their servings of fruit. Hence, eating one cup of grapes not three cups of grapes.
Eat Fruit for the Nutrients:
Fruits are full of carbs. Carbs give you the energy you need. Furthermore, fruit is full of other key nutrients. Fruit contains vitamins, minerals, antioxidants, fiber, and prebiotics. All those nutrients are good for your health. And the nutrients found in one fruit family are different from others. The nutrients in berries are different from those in apples and pears. Also, stone fruits, melon, and citrus have different nutrients. In conclusion, eat a variety of fruit.
Especially relevant, don’t be concerned about the sugar. Strict nutrition guidelines zero in on sugar. They are not talking about naturally occurring sugar from whole fruit. In addition, the sugar found in fruit is unrefined. And the sugar in fruit is less concentrated. Don’t be afraid to eat fruit. Fruit has a number of key nutrients. For example, an orange provides 17 grams of carbs. As a result, the 17 grams of carbs are natural sugar. Also, the orange supplies fluid and 12% of your daily fiber.
The Orange is Full of Nutrients:
In addition, 100% of your vitamin C needs come from the orange. 17 grams of carbs are not the only benefit. The orange has B vitamins, potassium, and herperidin. Herperidin is a compound that lowers blood pressure and cholesterol. Therefore, herperidin acts as an anti-inflammatory. In comparison, one tablespoon of table sugar contains 16 grams of carbs. Those 16 grams of carbs are from refined sugar. Refined sugar is devoid of nutrients. In conclusion, fruit is healthy and refined sugar is not. Finally, eating four servings of fruit is part of a balanced diet. Keep the timing and the amount strategic. Therefore, your four servings of fruit will not cause weight gain. Using the right servings will protect your health and longevity.