In another article on this website, we noted that:
– The Dietary Guidelines for Americans 2020 – 2025 (Ninth Edition) recommends two cups (or equivalent) of fruit per day (for those on a 2000-calorie diet).
– But, 80% of the US population does not meet these modest recommendations for fruit intake!
– Almost all of my patients increase their intake of fruit simply because I recommend that they do this, which takes no more than one minute.
I found that it is helpful, but not enough, to ask patients to increase their intake of vegetables and fruits. Why was this not enough?
– Invariably, my patients would increase their intake of fruits but not vegetables.
– They needed to be told which fruits were healthier for them and should be consumed more frequently than others. When I did not specify which fruits they should eat, the majority of them chose bananas. I myself had an apple and a pear, my favorite fruits, on most days.
Let’s give the simplest possible answer to the question: Which fruits are healthiest and should be eaten preferentially?
Which fruits have fewer calories and less sugar?
If we compare the caloric and sugar content of commonly consumed fruit, we will see that they vary quite a lot.
Fewer calories/ sugar (in no particular order): peaches, oranges, cantaloupe, strawberries, plums, apricots
More calories/ sugar (in no particular order): mangos, bananas, apples, pears
Related Pages
Healthier eating—General articles
Tips on how to eat a healthier diet
How to guide patients toward healthier eating even if money is tight
How much of each nutrient should I consume each day to be healthy?
Healthier eating—Recommended books
The BEST books about nutrition and diet
BEST books about how to get to and maintain a healthy weight
Healthier Eating–Mediterranean diet (MedDiet)
Tell patients why they should follow a Mediterranean diet (MedDiet)
Mediterranean diet (MedDiet): A simple and practical guide
Healthier Eating–DASH Diet
DASH diet: A simple and practical guide
Healthier Eating–Paleo Diet
A primer on the Paleolithic (“Paleo”) diet
Healthier Eating–Protein
Do you advise patients to consume more high-protein foods?
How to increase protein intake *without* increasing calories
Healthier Eating–Fats
Recommendations for dietary fats in a healthy diet
What to advise patients about saturated and unsaturated fats
Specific dietary changes that we should recommend for elevated LDL cholesterol
Healthier Eating–Fiber
Why and how to recommend increased intake of soluble fiber
How to choose and use a fiber supplement
Healthier Eating–Sugar
Glycemic index
Healthier Eating—Iron
Which foods are rich in iron?
Healthier Eating—Fruits
Do you tell patients that they should eat fruit regularly?
Which fruits have fewer calories and less sugar?
Healthier Eating—Miscellaneous Articles
Which supplements to recommend with a vegetarian or vegan diet
Which foods and beverages can cause excessive abdominal gas or bloating?
National Nutrition Month
Main Menu
Main Menu—Healthy Lifestyle
References
Dietary Guidelines for Americans 2020 – 2025. Ninth Edition. Available at DietaryGuidelines.gov
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