"This Is How Much Fruit You Should Actually Eat In A Day" Review
INTRODUCTION
The idea that we should "eat everything in moderation" is a farce...truly an unscientific measure of what your body needs. Whether you're choosing healthy or unhealthy food, there is a boundary line for everything (and you should pay attention to your limits). Nothing gets a free pass, and you're probably still overeating most foods...especially fruit. Here's my breakdown of the article "This Is How Much Fruit You Should Actually Eat In A Day."
1. FOR ALL THE BENEFITS OF FRUIT YOU SHOULD DEFINITELY NOT MISS OUT ON, IT’S POSSIBLE TO GO OVERBOARD.
Obviously, fruit is excellent for you. Different kinds offer important nutrients Americans are often skimping on, like potassium, fiber, vitamin C, and folate, Moore explains. “You get all of those in fruit, so you do want to eat them regularly,” she says. Plus, fruit = carbs which = energy.
The problem is that people sometimes view fruit as having “negative” or “free” calories, which definitely isn’t the case. This idea has become especially popular since Weight Watchers designated all fruits and vegetables as having zero “points,” the measurement the brand uses to track food intake. Weight Watchers decided to assign produce with zero points to encourage people to eat more of it, which is fitting, as most people don't get enough.
One common way people take in too much fruit, Moore says, is smoothies. Because they’re a “health food,” people may not realize that a single 16-ounce smoothie can pack 46 grams of sugar into 220 calories. “Smoothies can absolutely be a healthy part of a diet, but I always encourage people to add in protein so the smoothie has more staying power, and to add vegetables to balance out the fruit,” Moore says. “That way you’re not getting so much sugar, especially in one meal.”
Adults should be getting around two cups of fresh fruit per day, depending on their sex and age, or two medium pieces, Abby Langer, R.D. and owner of Abby Langer Nutrition in Toronto, tells SELF. A smoothie might pack at least two times that much in a single cup.
Personal Trainer Wisdom: If your smoothie consists of more than 50% fruit, you are most likely eating more sugar than you should in that meal. This brings me to a second point: a smoothie isn't a snack or a simple drink. It's a meal in a cup. Consider the smoothie's nutritional and caloric value when planning your daily food intake. As mentioned, 2 cups of fruit daily (or a little more) is a fair amount for a "healthy diet.”
2. THEREIN LIES THE RUB: WHEN IT COMES DOWN TO IT, SUGAR IS SUGAR.
“People have the impression that fruit is so much healthier than a chocolate bar, so they blow the doors off with oranges,” Langer says. “Even though it’s natural, when you consume fruit, your body treats it like any other sugar.”
Of course, there are some big bonuses if you decide on fruit for dessert instead of a treat with added sugar: “The sugar in fruit comes with a side of fiber, so it’s absorbed less rapidly into your bloodstream. And fruit has more going for it than a Snickers bar in terms of vitamins, minerals, and antioxidants,” Langer says.
But it’s possible to eat too much of anything, especially if you’re doing it mindlessly, eating emotionally, or going all out to prevent yourself from eating something else. Eating way too much fruit can lead bloating, thanks to the sugar and fiber, she says. It can also cause fatigue from sugar crashes, weight gain or trouble losing weight, and over time, even health issues like heightened triglycerides (fat in the blood associated with how much sugar you eat) and high blood sugar levels, Langer says....it’s something to be aware of, especially when it comes to issues like feeling tired all day, feeling bloated, and having a hard time losing weight.
Personal Trainer Wisdom: Fruit will always be a better choice than your bag of Halloween candy. However, you should still know your sugar and complex carb intake. By 2020, one out of three people will be diabetic or prediabetic. Don't let your cravings or loose boundaries steer you down this path.
3. THANKFULLY, NONE OF THE ABOVE MEANS YOU NEED TO BE SUPER-STRICT WITH YOUR FRUIT INTAKE.
Unless you have specific health needs or goals and have talked with a professional about your eating habits, there’s no reason to do things like slice bananas in half (“unless it’s a mega banana,” Langer says) or only choosing fruits with less sugar, like green apples or berries. “When it all comes down to it, I want people to eat fruit, period. I wouldn’t drill it down that much,” Langer says. So, sure, feel free to eat those low-sugar options—but don’t be afraid of fruits with higher sugar, like bananas, mangoes, and grapes.
Instead, enjoy all fruit mindfully, and try to combine it with protein and fat to further slow its absorption into your bloodstream. “There’s no reason to be afraid of fruit—it has so many health benefits,” Moore says. “You just want to make sure it’s a balanced approach.”
Personal Trainer Wisdom: Eat with intent and be mindful of the total nutrition of each meal throughout the day.
Are you overeating fruit each day? How will you modify your diet plan?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
