{"id":3807,"date":"2022-05-24T05:36:16","date_gmt":"2022-05-24T05:36:16","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=3807"},"modified":"2022-05-24T17:45:40","modified_gmt":"2022-05-24T17:45:40","slug":"should-i-eat-fruit-the-ultimate-guide-for-determining-is-fruit-good-for-you","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/should-i-eat-fruit-the-ultimate-guide-for-determining-is-fruit-good-for-you\/","title":{"rendered":"Should I Eat Fruit? The Ultimate Guide for Determining \u201cIs Fruit Good for You?\u201d"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"wp-image-3681700 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-strawberry.jpg\" alt=\"Should this LEGO eat berries? Daily? Let&#039;s find out!\" width=\"798\" height=\"308\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-strawberry.jpg 1018w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-strawberry-300x116-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-strawberry-768x296-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-strawberry-713x275-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-strawberry-600x232-1.jpg 600w\" sizes=\"(max-width: 798px) 100vw, 798px\" \/><\/p>\n<p><b>Want to know how fruit fits into a healthy diet?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a valid question! After all, it\u2019s absolutely possible to lose weight eating fruit&#8230;and GAIN weight eating fruit!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is an area of focus for our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching clients<\/a>, but we\u2019re gonna tell you everything you need to know below too.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tHow much fruit should you be eating? Let us help you decide!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today we\u2019ll help you determine how <\/span><i><span style=\"font-weight: 400;\">much <\/span><\/i><span style=\"font-weight: 400;\">fruit, and what <\/span><i><span style=\"font-weight: 400;\">kind <\/span><\/i><span style=\"font-weight: 400;\">of fruit, you should be eating.\u00a0<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover to answer the question, \u201cIs eating Fruit healthy?\u201d<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#good\"><span style=\"font-weight: 400;\">Is fruit good for you?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#bad\"><span style=\"font-weight: 400;\">Is the sugar in fruit bad for you?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#loss\"><span style=\"font-weight: 400;\">Is eating fruit good for weight loss?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#juice\"><span style=\"font-weight: 400;\">Is fruit juice healthy?\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#dried\"><span style=\"font-weight: 400;\">Should I eat dried fruit?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#canned\"><span style=\"font-weight: 400;\">Is canned fruit healthy?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#calorie\"><span style=\"font-weight: 400;\">Calorie content of the most popular fruit.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#plate\"><span style=\"font-weight: 400;\">Building a healthy plate (next steps).\u00a0<\/span><\/a><\/li>\n<\/ul>\n<p><b>If you\u2019re curious about where fruits and other foods such as potatoes fall on the &#8220;healthy eating&#8221; spectrum, you should check out the Nerd Fitness Diet guide and cheat sheet.<\/b><span style=\"font-weight: 400;\"> It\u2019s a level-up system designed for you to adopt new healthy habits that will stick, by slowly progressing you from a newbie to an expert.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can check it out for free when you join the Rebellion!<\/span><\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"24701\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.103.92\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-05-24 17:34:38\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><span id=\"more-24701\"><\/span><\/p>\n<h2><a name=\"good\"><\/a><strong>Is Fruit Good for you?<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681622 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/mandarin.jpg\" alt=\"Eat a variety of fruits, like mandarins. We&#039;ll explain why shortly.\" width=\"800\" height=\"308\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/mandarin.jpg 709w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/mandarin-300x116-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/mandarin-600x231-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>As we lay out in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cHealthy Eating\u201d guide<\/a><\/b><b>, fruit is absolutely healthy and can help you reach your goals \u2013 in the right quantities.<\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a>\u00a0<\/span><\/p>\n<h3><b>Eating fruit is great because:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Full of nutrients.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Packed with fiber.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A great snack option or it can be part of a protein-focused breakfast!<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"wp-image-3603675 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dancing-watermelon.gif\" alt=\"Watermelon can be part of a healthy diet. Just maybe don&#039;t eat the kind that dances.\" width=\"482\" height=\"304\" \/><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why eating fruit is \u201cuniversally promoted\u201d as being good for you.<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which makes inquiries of \u201cis fruit healthy?\u201d perplexing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s with the controversy?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For that, we need to talk about the calorie and sugar content of fruit.<\/span><\/p>\n<h2><a name=\"bad\"><\/a><b>Is the Sugar in Fruit Bad for You?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681623 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/strawberry-workers.jpg\" alt=\"Are they harvesting sugar here? Is that a good idea?\" width=\"801\" height=\"384\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/strawberry-workers.jpg 1913w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/strawberry-workers-300x144-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/strawberry-workers-768x368-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/strawberry-workers-713x342-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/strawberry-workers-600x288-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>If anyone tells you not to eat fruit, it\u2019s most likely because they\u2019re afraid of the sugar content of the produce.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">With the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">rise of low-carb diets like Keto<\/a>, many people are turning away from fruit entirely.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">What\u2019s going on here?<\/span><\/em><\/p>\n<p><b>A couple of things:<\/b><\/p>\n<ol>\n<li><b>There is A LOT of evidence that the <a href=\"https:\/\/www.nerdfitness.com\/blog\/everything-you-need-to-know-about-sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\">excessive intake of added sugar<\/a> is indeed harmful to human health. <span style=\"font-weight: 400;\">Study<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a> after study<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a> after study<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a> shows the adverse effects of added sugar into the diet. Fruit contains fructose, which is a sugar.\u00a0<\/span><\/b><\/li>\n<li><b>Sugar is a carbohydrate. <span style=\"font-weight: 400;\">If you\u2019re <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">following the Keto Diet<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">the Paleo Diet<\/a>, or any other low-carb plan, you need to limit the number of carbs you eat &#8211; which includes sugar.<\/span><\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019re not doing Keto, you don\u2019t need to worry about that second point, because you aren\u2019t eliminating carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how about the first one? Is the sugar in fruit harmful to us?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one word: <\/span><b>no<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3681632 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/huh.gif\" alt=\"Yep, the sugar in fruit is fine for humans. Let&#039;s explain.\" width=\"281\" height=\"244\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Fruits are loaded with fiber and water, so it\u2019s not strictly composed of fructose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also takes a decent amount of effort to chew an actual piece of fruit.\u00a0<\/span><\/p>\n<p><b>All of this slows down the absorption of fructose from the fruit.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">According to Dr. Ludwig of Harvard Medical School, if you eat whole fruit, it\u2019s difficult to consume enough fructose to be harmful.<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Notice that caveat \u201c<\/span><i><span style=\"font-weight: 400;\">whole fruit<\/span><\/i><span style=\"font-weight: 400;\">.\u201d This is critical and deserves its own section.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first\u2026<\/span><\/p>\n<h2><a name=\"loss\"><\/a><b>Is Eating Fruit Good for Weight Loss?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681634 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/watermelon-dude.jpg\" alt=\"This LEGO eats watermelon on the regular. Is that good for weight loss?\" width=\"801\" height=\"341\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/watermelon-dude.jpg 2033w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/watermelon-dude-300x128-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/watermelon-dude-768x327-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/watermelon-dude-713x304-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/watermelon-dude-600x256-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>We\u2019ve established that fruit is good for you.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That news shocks exactly no one.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But is fruit good for weight loss?<\/span><\/p>\n<p><b>To answer that question, let\u2019s consider two points:<\/b><\/p>\n<h3><b>#1) Fruit can be generally low in calories<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Here is 200 calories worth of an apple (thanks to <a href=\"https:\/\/www.wisegeek.com\/what-does-200-calories-look-like.htm\" target=\"_blank\" rel=\"noopener noreferrer\">WiseGEEK<\/a>):\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3528635 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples.jpg\" alt=\"This is about 200 calories of apple.\" width=\"479\" height=\"319\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples.jpg 780w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-768x511-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-713x474-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-600x399-1.jpg 600w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Compare that to 200 calories worth of a bagel:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3611209 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/200-calories-of-bagel.png\" alt=\"This picture shows you 200 calories worth of a bagel, which is about 2\/3 of one.\" width=\"481\" height=\"320\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/200-calories-of-bagel.png 780w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/200-calories-of-bagel-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/200-calories-of-bagel-768x511-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/200-calories-of-bagel-713x474-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/200-calories-of-bagel-600x399-1.png 600w\" sizes=\"(max-width: 481px) 100vw, 481px\" \/><\/p>\n<h3><b>#2) Fruit can be satiating<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fruit can help kill hunger or scratch that \u201cI WANT SUGAR\u201d itch. When you eat 200 calories worth of an apple, it can help make you feel fairly full.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat 200 calories worth of bread, you haven\u2019t even finished a single bagel yet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies done on the satiating power of different foods have shown fruit to be some of the most satisfying food studied. People feel more full from eating an apple or an orange than from eating beef or eggs.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a><\/span><\/p>\n<p><b>In summary:<\/b><span style=\"font-weight: 400;\"> Fruit can be high in nutrients, low in calories, and can help us feel full.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we discuss in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Healthy Eating<\/a>, this is a great recipe for successful weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So yes, fruit can indeed be part of a meal plan to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" class=\"aligncenter wp-image-3622465\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/winning.gif\" alt=\"Yep, go ahead and eat fruit as part of your weight loss plan.\" width=\"342\" height=\"253\" \/><\/span><\/p>\n<p><b>We need to stop and make a point here: <\/b><span style=\"font-weight: 400;\">fruit, like every other food, obeys the laws of thermodynamics. Meaning the calories in fruit will still contribute to your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">total daily calorie goal<\/a>.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Why does this matter?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss comes down to eating fewer calories than you burn<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, there\u2019s nuance, hormones messing with our hunger signals, and so on. But <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">successful weight loss<\/a> depends on consuming fewer calories than you expend consistently.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re trying to lose weight, you need to establish calorie goals. Fruit can factor into those goals and the calories should be accounted for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that even with all the nutrients and fiber, eating all of your meals along with 30 bananas a day will result in you wondering \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why can\u2019t I lose weight?<\/a>\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Save that for Donkey Kong:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3604644 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/donkey-kong-hungry.gif\" alt=\"I wonder if DK burns over 30 calories a day? Probably.\" width=\"444\" height=\"337\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Where fruit can really get you into trouble is if you start to move in the direction of \u201cfruit-like.\u201d We\u2019ll jump to that with our next section.<\/span><\/p>\n<p><b>First, if you are trying to lose weight and wondering where fruit fits into the equation, I want you to know you\u2019re on the right track.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lots of our coaching clients come to us with all sorts of different fitness questions, like what to eat and how to exercise, proving we all start from unique situations. The important thing is that you&#8217;re beginning to ask questions and looking for answers.\u00a0<\/span><\/p>\n<p><b>If you want help on your journey, we\u2019re here for you.<\/b><span style=\"font-weight: 400;\"> Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a> partners busy people just like you with a coach who will get to know you better than you know yourself.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\u00a0\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tA Nerd Fitness Coach can guide your weight loss and answer all your fitness questions! Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"juice\"><\/a><strong>Is Fruit Juice Healthy?<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681696 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/juice-boxes.jpg\" alt=\"Fruit is healthy, but fruit juice like shown here is where you can get into trouble.\" width=\"799\" height=\"533\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/juice-boxes.jpg 1000w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/juice-boxes-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/juice-boxes-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/juice-boxes-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/juice-boxes-600x400-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><b>While fruit can 100% be part of a healthy diet, \u201cfruit like things\u201d don\u2019t quite get our stamp of approval.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Without the fiber, water, and intact cell walls of the fruit, your body will absorb the fructose very quickly.<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not good.<\/span><\/p>\n<p><b>Let\u2019s chat specifically about \u201cdrinkable\u201d fruit first:<\/b><\/p>\n<p><b>#1) Fruit juices<\/b><span style=\"font-weight: 400;\"> (cranberry juice, orange juice, grape juice): these are high-calorie, sugar-filled beverages.\u00a0<\/span><\/p>\n<p><b>For example, here are the calories in one <\/b><b>8 oz<\/b><b>\u00a0 serving of:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Apple Juice: 103 calories, 22 g of sugar<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Orange Juice: 103 calories, 18 g of sugar<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grape Juice: 136 calories, 32 g of sugar<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">For reference, an 8-ounce glass of Coca-Cola would have about 26 grams of sugar.<\/span><\/i><\/p>\n<p><b>2) Fruit Smoothies:<\/b><span style=\"font-weight: 400;\"> Just because it\u2019s a fruit smoothie doesn\u2019t mean it won\u2019t make you fat! Have you seen the calorie count and sugar content of smoothies and \u2018green drinks\u2019? Yikes.<\/span><\/p>\n<ul>\n<li><b>Green Machine Naked Juice <\/b><span style=\"font-weight: 400;\">(15.2 oz or 450 ml bottle): 270 calories, 53 g of sugar.<\/span><\/li>\n<li><b>Smoothie King Banana Boat <\/b><span style=\"font-weight: 400;\">(20 oz or 591 ml smoothie): 450 calories, 70 g of sugar.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3604321 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/spit-up-drink.gif\" alt=\"A man realizing how difficult this at-home workout will be.\" width=\"400\" height=\"275\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Yeah&#8230;which is why we made this:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3681656 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-FoodLabels-Naked-v4b.png\" alt=\"The Green Machine is more or less just a bottle of sugar.\" width=\"511\" height=\"511\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-FoodLabels-Naked-v4b.png 1024w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-FoodLabels-Naked-v4b-150x150-1.png 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-FoodLabels-Naked-v4b-300x300-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-FoodLabels-Naked-v4b-768x768-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-FoodLabels-Naked-v4b-600x600-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-FoodLabels-Naked-v4b-100x100-1.png 100w\" sizes=\"(max-width: 511px) 100vw, 511px\" \/><\/p>\n<p><strong><em>We have a full guide &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/is-drinking-fruit-juice-healthy-is-fruit-juice-really-as-bad-as-soda\/\" target=\"_blank\" rel=\"noopener noreferrer\">Is Drinking Fruit Juice Healthy?<\/a>&#8221; if you&#8217;d like to learn more.\u00a0<\/em><\/strong><\/p>\n<h2><a name=\"dried\"><\/a><strong>Should I Eat Dried Fruit?<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681657 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-mango.jpg\" alt=\"While fruit is healthy, how about dried fruit? Eh, not really.\" width=\"798\" height=\"329\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-mango.jpg 2032w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-mango-300x124-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-mango-768x317-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-mango-713x294-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-mango-600x247-1.jpg 600w\" sizes=\"(max-width: 798px) 100vw, 798px\" \/><\/p>\n<p><b>Another \u201cfruit-like thing\u201d we need to talk about is dried fruit.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Dried fruits are notoriously easy to overeat because they are so small. Since the water has been taken out, all that\u2019s left is the sugar and fiber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s 1 serving of raisins, which is 108 calories and 21 g of sugar:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3603882 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins.jpg\" alt=\"Since the water is taken out, raisins have a lot of sugar and calories.\" width=\"485\" height=\"323\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins.jpg 960w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-600x400-1.jpg 600w\" sizes=\"(max-width: 485px) 100vw, 485px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you are saying <\/span><i><span style=\"font-weight: 400;\">\u201coh man, I eat 5x that many raisins when I eat them\u2026<\/span><\/i><span style=\"font-weight: 400;\">\u201d then multiply those calorie and sugar numbers by 5!<\/span><\/p>\n<p><b>Per weight, all dried fruit will be higher in calories and sugar than its \u201cwhole fruit\u201d counterpart.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The other thing to consider is that sugar is often ADDED to dried fruit to make it even sweeter.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider these banana chips:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3681658 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-banana-chips.png\" alt=\"Not only is the water taken out of these bananas, but sugar is ADDED into it.\" width=\"467\" height=\"564\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-banana-chips.png 498w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-banana-chips-249x300-1.png 249w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dried-banana-chips-497x600-1.png 497w\" sizes=\"(max-width: 467px) 100vw, 467px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Second ingredient after dried banana? \u201c<\/span><span style=\"font-weight: 400;\">Organic sugar<\/span><span style=\"font-weight: 400;\">.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An ounce of these banana chips is going to run you about 147 calories and 10 grams of sugar (17g for total carbs).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">For comparison, an ounce of a regular banana is about 25 calories.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">You really have to be careful with dried fruit because it\u2019s so easy to overeat. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this isn\u2019t the only place where sugar is added to fruit.<\/span><\/p>\n<h2><a name=\"canned\"><\/a><strong>Is Canned Fruit Healthy?<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681659 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-plate.jpg\" alt=\"Is canned fruit healthy? Depends what&#039;s added with it!\" width=\"800\" height=\"258\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-plate.jpg 1909w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-plate-300x97-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-plate-768x248-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-plate-713x230-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-plate-600x194-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>The big concern with canned fruit is the syrup that is often included with it.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s in the syrup? Sugar. Of course it\u2019s sugar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a look at Del Monte\u2019s canned peaches:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3681660 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches.png\" alt=\"Canned fruit is fine, as long as it&#039;s just fruit. Be careful with added sugar here.\" width=\"593\" height=\"256\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches.png 1091w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-300x130-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-768x332-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-713x308-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/canned-peaches-600x259-1.png 600w\" sizes=\"(max-width: 593px) 100vw, 593px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The syrup here is composed of \u201chigh fructose corn syrup, corn syrup, and sugar.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s compare the canned fruit to a normal peach you&#8217;d pick from a tree:<\/span><\/p>\n<p><b>Del Monte\u2019s Canned Peaches (in heavy syrup):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 256g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 200<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Sugar: 42g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 50g<\/span><\/li>\n<\/ul>\n<p><b>Extra Large Peach<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 224g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 88\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Sugar: 19g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 21g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you package peaches this way you DOUBLE the calories and the sugar content.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3681661 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/batman-nope.gif\" alt=\"Our advice would be to purchase canned food that HASN&#039;T been pumped full of sugar.\" width=\"391\" height=\"290\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This is why you should always <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-read-a-nutrition-label-part-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">read the nutrition label<\/a> when purchasing canned fruit (although it\u2019s a good habit in general).<\/span><\/p>\n<p><b><span style=\"text-decoration: underline;\">To summarize the last few sections<\/span>: fruit is healthy, provided you stick to fresh or frozen and not fruit-like food, dried fruit, or canned fruit packed in syrup.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you enjoy a small glass of orange juice occasionally, or you pack a serving of raisins in your lunch and it makes life worth living, by all means!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just don\u2019t chug OJ by the gallon, drink a 64 oz \u201creal fruit smoothie,\u201d and eat raisins by the handful and then wonder why you\u2019re not losing weight.<\/span><\/p>\n<h2><a name=\"calorie\"><\/a><strong>AVERAGE CALORIE AND SUGAR CONTENT of popular FRUIT<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681662 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/stormtrooper-berry.jpg\" alt=\"Is this a serving of raspberries? Let&#039;s see!\" width=\"801\" height=\"458\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/stormtrooper-berry.jpg 2037w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/stormtrooper-berry-300x172-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/stormtrooper-berry-768x439-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/stormtrooper-berry-713x408-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/stormtrooper-berry-600x343-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>The best way to paint a picture of sugar and calorie content of fruit is with some actual serving sizes.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">So let\u2019s do that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll also share carb content and fiber content, in case you are following <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">a ketogenic or low-carb diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\"><strong>#1) APPLES<\/strong><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3681663 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-apple.jpg\" alt=\"A regular apple contains about 95 calories.\" width=\"478\" height=\"306\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-apple.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-apple-300x192-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-apple-713x457-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-apple-600x384-1.jpg 600w\" sizes=\"(max-width: 478px) 100vw, 478px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 1 medium-size apple (182g)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 95<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: .5g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 25g<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dietary Fiber: 4.4g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugar: 19g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs 20.6g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#2) BANANAS<\/strong><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3681664 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-banana.jpg\" alt=\"A medium-sized banana will contain roughly 105 calories.\" width=\"480\" height=\"320\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-banana.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-banana-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-banana-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-banana-600x400-1.jpg 600w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 1 medium-size banana (118g)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 105<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 1.3g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 27g<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dietary Fiber: 3.1g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugar: 14g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs 23.9g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#3) BLUEBERRIES<\/strong><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3681665 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-blueberries.jpg\" alt=\"A cup of blueberries (about a fist) is about 85 calories.\" width=\"476\" height=\"317\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-blueberries.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-blueberries-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-blueberries-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-blueberries-600x400-1.jpg 600w\" sizes=\"(max-width: 476px) 100vw, 476px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 1 cup (148g)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 85<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 1.1g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 21g<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dietary Fiber: 3.6g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugar: 15g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs 17.4g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#4) GRAPES<\/strong><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3681666 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-grapes.jpg\" alt=\"A cup of grapes (again about a fist) is roughly 62 calories.\" width=\"480\" height=\"332\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-grapes.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-grapes-300x207-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-grapes-713x493-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-grapes-600x415-1.jpg 600w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 1 cup (92g)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 62<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: .6g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 16g<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dietary Fiber: .8g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugar: 15g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs 15.2g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#5) ORANGES<\/strong><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3681667 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-oranges.jpg\" alt=\"A small orange is about 45 calories, which is fairly low.\" width=\"479\" height=\"312\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-oranges.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-oranges-300x195-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-oranges-713x464-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-oranges-600x391-1.jpg 600w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 1 small orange (96g)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 45<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: .9g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 11g<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dietary Fiber: 2.3g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugar: 9g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs 8.7g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#6) RASPBERRIES<\/strong><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3681668 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-raspeberries.jpg\" alt=\"Raspberries are low in calories in that one cup is only about 65.\" width=\"482\" height=\"321\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-raspeberries.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-raspeberries-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-raspeberries-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-raspeberries-600x400-1.jpg 600w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 1 cup (123g)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 65<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 1.5g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 15g<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dietary Fiber: 8g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugar: 5g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs: 7g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#7) WATERMELON<\/strong><\/span><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3681669 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-watermelon.jpg\" alt=\"Watermelon is another fruit low in calories because it contains so much water.\" width=\"483\" height=\"322\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-watermelon.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-watermelon-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-watermelon-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-watermelon-600x400-1.jpg 600w\" sizes=\"(max-width: 483px) 100vw, 483px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serving size: 280g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 85<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 1.7g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Total Carbohydrates: 21g<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dietary Fiber: 1.1g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sugar: 17g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs: 20.9g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>As we mentioned earlier, understanding how many calories you&#8217;re consuming is a <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">key component of weight loss<\/a>. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re targeting 2,500 calories a day, and your meals are bringing you up to about 2,300 calories, you know you can fit in a couple of bananas for a snack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re following <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">a low-carb diet<\/a>, and you have about 10 net carbs left in your daily allowance, you know you can eat a handful of raspberries and still meet your goals.<\/span><\/p>\n<h2><a name=\"plate\"><\/a><b>Building a Healthy Plate (Next Steps)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3681670 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-plate.jpg\" alt=\"You now know that this plate would actually be a healthy snack!\" width=\"801\" height=\"534\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-plate.jpg 1024w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-plate-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-plate-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-plate-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fruit-plate-600x400-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><strong>Like anything else, Nerd Fitness recommends fresh fruit in moderation.<\/strong><\/p>\n<p>Except for awesomeness.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3528657\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/giphy-3-1.gif\" alt=\"\" width=\"400\" height=\"261\" \/><\/p>\n<p style=\"text-align: center;\"><em>Like this.<\/em><\/p>\n<p>You can have as much of that as you want.<\/p>\n<p>Back to fruit!<\/p>\n<p><strong>We recommend eating a healthy combination of <span style=\"text-decoration: underline;\">vegetables<\/span>, <span style=\"text-decoration: underline;\">protein<\/span>, and <span style=\"text-decoration: underline;\">healthy fats<\/span>. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It ends up looking like this Healthy Plate (taken from <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">our Healthy Eating guide<\/a>):<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3616724 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png\" alt=\"If your meal plate looks like this, you&#039;re doing a lot of the heavy lifting for weight loss.\" width=\"600\" height=\"472\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png 720w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-300x236-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-713x561-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-600x473-1.png 600w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Your \u201chealthy carb\u201d could 100% be a serving of fruit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of any type of fruit!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The different colors of fruit will correspond to different nutrients, so go wild!<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a> Try different fruits and experiment with new kinds. Keep rotating to ensure you give lots of different vitamins and minerals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">trying to lose weight<\/a>, just remember to watch your <\/span><span style=\"font-weight: 400;\">overall<\/span><span style=\"font-weight: 400;\"> calorie intake (fruit included).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You got this!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3602631 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne is stoked that he made his small change for weight loss.\" width=\"480\" height=\"264\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Still here? Want some more help starting your fitness journey?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alright, I\u2019ll give you my favorite next steps. But only caused you asked nicely.<\/span><\/p>\n<p><b>#1) Our <\/b><b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching program<\/a>: <\/b><span style=\"font-weight: 400;\">a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"wp-image-2969753 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-12-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur Coaching program changes lives. Learn more here!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>#2) If you want an exact blueprint for leveling up your nutrition, check out Nerd Fitness Journey! <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>If you follow our Nutrition missions, you&#8217;ll learn to eat healthier while earning XP! Sah-weeeet.<\/p>\n<p><strong>Try your free trial right here:<\/strong><\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>#3) Enlist in the Rebellion! <\/b><span style=\"font-weight: 400;\">We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll also send you tons of free guides that you can use to start leveling up your life too:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"24701\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.103.92\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-05-24 17:34:38\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Okay enough about me, let\u2019s talk about you:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Do you LOVE fruit?<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">How do you compose a healthy plate?<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\"><em><span style=\"font-weight: 400;\">Any great snack or recipe ideas?<\/span><\/em><\/li>\n<\/ul>\n<p><b>For the Rebellion!<\/b><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS:<\/b><span style=\"font-weight: 400;\"> Make sure you read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Full Guide on Healthy Eating<\/a> if you are just starting to level up your nutrition game.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Photo source: <a href=\"https:\/\/www.flickr.com\/photos\/44926815@N00\/6791064007\" target=\"_blank\" rel=\"noopener noreferrer\">Fruit Ninja<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/theo_reth\/11772184643\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mandarin<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/127676311@N07\/15122516020\" target=\"_blank\" rel=\"noopener noreferrer\">Berry Hard Work<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/14136614@N03\/33994043218\" target=\"_blank\" rel=\"noopener noreferrer\">Watermelon Dude<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/stevendepolo\/4282789501\" target=\"_blank\" rel=\"noopener noreferrer\">Juice Boxes<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/st3f4n\/3990057143\" target=\"_blank\" rel=\"noopener noreferrer\">Raspberry Harvesting Squad<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/alasam\/1260979195\/\" target=\"_blank\" rel=\"noopener noreferrer\">Breakfast Fruit Plate<\/a>, <a href=\"https:\/\/pixabay.com\/sv\/photos\/vattenmelon-s%C3%B6t-saftiga-frukt-1969949\/\" target=\"_blank\" rel=\"noopener noreferrer\">Watermelon<\/a>, <a href=\"https:\/\/pixabay.com\/da\/photos\/hindb%C3%A6r-frugt-b%C3%A6r-r%C3%B8d-modne-3454504\/\" target=\"_blank\" rel=\"noopener noreferrer\">Raspberries<\/a>, <a href=\"https:\/\/pixabay.com\/pt\/photos\/laranja-citrinos-frutas-saud%C3%A1vel-1995056\/\" target=\"_blank\" rel=\"noopener noreferrer\">Oranges<\/a>, <a href=\"https:\/\/pixabay.com\/id\/photos\/anggur-merambat-anggur-merah-3555214\/\" target=\"_blank\" rel=\"noopener noreferrer\">Grapes<\/a>, <a href=\"https:\/\/pixabay.com\/id\/photos\/bluberi-buah-makanan-berries-biru-690072\/\" target=\"_blank\" rel=\"noopener noreferrer\">Blueberries<\/a>, <a href=\"https:\/\/pixabay.com\/ru\/photos\/%D0%B1%D0%B0%D0%BD%D0%B0%D0%BD%D1%8B-%D1%84%D1%80%D1%83%D0%BA%D1%82%D0%BE%D0%B2-%D0%B6%D0%B5%D0%BB%D1%82%D1%8B%D0%B9-%D0%B7%D0%B4%D0%BE%D1%80%D0%BE%D0%B2%D1%8B%D0%B9-1119790\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bananas<\/a>, <a href=\"https:\/\/www.needpix.com\/photo\/526330\/apple-fall-juicy-food-autumn-fruit-red-fresh-organic-healthy-nature-garden-season-harvest-eating-farm-outdoors-agriculture-orchard-picking-closeup-detail\" target=\"_blank\" rel=\"noopener noreferrer\">Apple<\/a>, <a href=\"https:\/\/pixabay.com\/ru\/photos\/%D0%B8%D0%B7%D1%8E%D0%BC-%D1%81%D1%83%D1%88%D0%B0%D1%82-%D0%B2%D0%B8%D0%BD%D0%BE%D0%B3%D1%80%D0%B0%D0%B4-%D0%BF%D0%BE%D0%BB%D0%B5%D0%B7%D0%BD%D1%8B%D0%BC-617416\/\" target=\"_blank\" rel=\"noopener noreferrer\">Raisins<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/25161653@N02\/2991370530\" target=\"_blank\" rel=\"noopener noreferrer\">Dried Mango Spears<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/25161653@N02\/2991370530\" target=\"_blank\" rel=\"noopener noreferrer\">Banana Chips<\/a>, <a href=\"https:\/\/www.delmonte.com\/products\/fruits\/peaches\/sliced-yellow-cling-peaches\" target=\"_blank\" rel=\"noopener noreferrer\">Canned Peaches<\/a>, <a href=\"https:\/\/pixabay.com\/ru\/photos\/%D0%BF%D0%B8%D1%82%D0%B0%D0%BD%D0%B8%D0%B5-%D0%BF%D0%B5%D1%80%D1%81%D0%B8%D0%BA-%D0%BA%D0%BE%D0%BD%D1%81%D0%B5%D1%80%D0%B2%D1%8B-3253234\/\" target=\"_blank\" rel=\"noopener noreferrer\">Plate of Peaches<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">GIF Source: <a href=\"https:\/\/giphy.com\/gifs\/studiosoriginals-dancing-excited-josh-freydkis-3o72F4nTnhd0fxsVhK\" target=\"_blank\" rel=\"noopener noreferrer\">Dancing Watermelon<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/reaction-nOidmjYzVQMxO\" target=\"_blank\" rel=\"noopener noreferrer\">Belle<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/thumbs-up-xHMIDAy1qkzNS\" target=\"_blank\" rel=\"noopener noreferrer\">Thumbs Up<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/cheezburger-shocked-what-donkey-kong-ItgMywCt5l31K\" target=\"_blank\" rel=\"noopener noreferrer\">Donkey Kong<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/hulu-spaced-digital-rights-group-26uf8Rc9MNH8oTT8I\" target=\"_blank\" rel=\"noopener noreferrer\">Spit<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/flying-riding-carpet-reDuckpHdUNX2\" target=\"_blank\" rel=\"noopener noreferrer\">Cat on Carpet<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/police-cop-popkey-Hkj0UVGEnZKUM\" target=\"_blank\" rel=\"noopener noreferrer\">Wayne<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/cartoon-batman-no-QIPEV0HWAiXVm\" target=\"_blank\" rel=\"noopener noreferrer\">Batman<\/a>.<\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">More on this last point later.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Read \u201cHealth-Promoting Components of Fruits and Vegetables in the Diet.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3650511\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Read \u201cWhole Fruits and Fruit Fiber Emerging Health Effects.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6315720\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Read \u201cHealth Benefits of Fruits and Vegetables.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Read, \u201cAdverse metabolic effects of dietary fructose: results from the recent epidemiological, clinical, and mechanistic studies.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23594708\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Read, \u201cConsuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight\/obese humans.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2673878\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Read, \u201cPotential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17921363\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Read, \u201cExamining the Health Effects of Fructose.\u201d Source, <a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/1693739\" target=\"_blank\" rel=\"noopener noreferrer\">JAMA<\/a>.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">Read, \u201cA satiety index of common foods.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7498104\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Read, \u201cExamining the Health Effects of Fructose.\u201d Source, <a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/1693739\" target=\"_blank\" rel=\"noopener noreferrer\">JAMA<\/a>.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\"><a href=\"https:\/\/www.nutritionaustralia.org\/national\/resource\/eat-rainbow\" target=\"_blank\" rel=\"noopener noreferrer\">This article<\/a> has a great explanation of different colors and the nutrients they contain.<a href=\"#refmark-11\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\">Should I Eat Fruit? The Ultimate Guide for Determining \u201cIs Fruit Good for You?\u201d<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Want to know how fruit fits into a healthy diet? It\u2019s a valid question! After all, it\u2019s absolutely possible to lose weight eating fruit\u2026and GAIN weight eating fruit!\u00a0 This is an area of focus for our 1-on-1 Coaching clients, but we\u2019re gonna tell you everything you need to know below too. Today we\u2019ll help you [\u2026]<br \/>\nThe post Should I Eat Fruit? The Ultimate Guide for Determining \u201cIs Fruit Good for You?\u201d first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":3809,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3807"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=3807"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3807\/revisions"}],"predecessor-version":[{"id":3905,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3807\/revisions\/3905"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/3809"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=3807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=3807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=3807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}