According to nutritionists, most people do not know how to eat fruit properly. By using them as a dessert that completes a hearty meal, you can prepare for troubles - heaviness in the abdomen, pain, intestinal upset, increased gas formation. The fact is that peaches, pears, kiwi, getting into a thoroughly filled stomach, provoke fermentation and souring processes.

If you use fruits wisely (eat them half an hour before lunch or 2-4 hours after it), you can get health benefits and for your figure: most fruits are low in calories.

Fruit with an indication of calorie content and benefits for the body

The list of low-calorie fruits opens watermelon. Botanists generally refer to it as a berry, but at the household level, it is still more common to see a watermelon in the company of fruits than raspberries and strawberries. 100 g of its juicy red pulp contains from 25 to 30 kcal. And here is how it is useful for the human body:

• is a diuretic;
• enhances intestinal motility;
• promotes the elimination of excess cholesterol;
• cleanses the liver of toxins;
• if there are stones in the kidneys, it helps them dissolve;
• helps the body recover from antibiotic treatment.

100 g lemon contains 31 kcal. This fruit is appreciated as a source of vitamin C, but it has many other beneficial properties, it:

• helps to strengthen the immune system;
• helps to treat colds and is a prophylactic agent against them;
• strengthens blood vessels, heart muscle;
• useful for asthma patients;
• energizes.

35 to 38 kcal - 100 g oranges, tangerines, grapefruits. These fruits (primarily grapefruit) have, in addition, fat burning properties, therefore, for people struggling with extra pounds, they are of great value. Thanks to their chemical composition, these citrus fruits help:

• restore wasted immunity;
• normalize sleep;
• strengthen the walls of blood vessels;
• remove excess fluid from the body.

Calorie content pears- 43 kcal. There are many vitamins in this fruit, and in the seeds there is such a useful substance as iodine. The fruit is useful in different situations:

Following the pear, with an indicator of 44 kcal, comes apricot- a valuable source of fiber, phosphorus, beta-carotene. Experts consider it to be a preventative against cancer. Other beneficial properties include:

• support for the heart muscle;
• strengthening of the skeletal system;
• prevention of eye diseases;
• ensuring the necessary balance of fluids in the body;
• positive effect on the digestive system, combating constipation;
• strengthening of memory.

Plum(its calorie content is 45 kcal), many people know as a natural laxative, but the possibilities of the fruit are much wider. Using a plum:

• metabolism is normalized;
• blood thinns;
• blood vessels and heart muscle are strengthened, the risk of blood clots is reduced;
• excess cholesterol is removed from the body;
• diseases of the bladder are cured.

Many losing weight know how fast the fruits are. kiwi can give a feeling of satiety, although the calorie content of the fruit is low - 46 kcal per 100 g. Kiwi is sometimes called a "vitamin bomb", the fruit is useful in that:

• strengthens the immune system;
• normalizes blood pressure, reducing high;
• has anti-tumor properties;
• neutralizes the negative effects of nitrates on the body.

The fruit medlar, which southerners know better, is also low-calorie, as it contains 47 kcal per 100 g of product. Its beneficial properties:

100 g apples- from 47 to 51 kcal, depending on the variety. This fruit is rich in iron, calcium, phosphorus, pectins and other beneficial constituents:

• cleans the blood;
• is an antioxidant;
• prevents the occurrence of urolithiasis;
• supports the work of the heart;
• normalizes bowel function, relieves toxins.

Based pineapple(calorie content - 48 kcal) weight loss diets have been created. In addition, the fruit is useful for:

• visual acuity;
• maintaining the normal functioning of the nervous system;
• strengthening the muscles of the heart, vascular walls;
• improving the functioning of the digestive system;
• easing joint pain;
• slowing down the aging process.

Delicious recipes

The easiest way to cook from fruits salad... In addition, they will not be heat treated, which means they will retain all their healing properties. Apples, pineapple, citrus fruits, pears are cut into small pieces, seasoned with natural sugar-free yogurt, sprinkled with cinnamon.

For breakfast you can cook fruit sandwiches... For this, the available fruits (pear, peach, kiwi) are chopped on a coarse grater, citrus fruits are finely chopped. Low-fat cottage cheese is added and all ingredients are thoroughly mixed. The resulting mass is distributed over slices of dietary bread soaked in milk and sent to the oven for 10 minutes.

What else can you make from low-calorie fruits?

"Whisk" salad(fruit version). It requires kiwi, green apple, and orange (or tangerine). The ingredients are finely chopped, the tangerine is disassembled into slices. Fry a couple of tablespoons of Hercules oatmeal in a skillet without adding oil and pour them into a bowl of fruit. A tablespoon of liquid honey is also poured there. Add a handful of ground nuts if desired. All are mixed.

Watermelon gazpacho. From several pieces of watermelon (with a total weight of up to one and a half kilograms), cut the crusts, remove the seeds, beat with a blender. Peel three medium-sized tomatoes, combine the pulp of the vegetable with the watermelon mass.

Thin slices of cucumber, chopped green onions and spices - basil, mint are added to it. After that, the dish should stay in the refrigerator for 4-5 hours. Those who love sharper food will salt and pepper it. If you want to make gazpacho more satisfying, sour cream or cheese will be served with it.

Cold summer soup. 250 g of fruits (apricots, plums and something else, if desired) are cut into pieces, a little fried bran is added, and poured with low-calorie kefir.

Pear and melon cocktail. A piece of fresh ginger is added to the fruits, which are taken in equal quantities. The prepared ingredients are ground in a mixer and immediately served.

Low-calorie vegetables

Among vegetables, there are many record holders for low calorie content. Here are the top ten leaders:

• cucumbers - 12 kcal per 100 g,
• Swiss chard - 14 kcal,
• radish - 15 kcal,
• eggplant - 17 kcal,
• tomatoes - 17 kcal,
• cabbage (sauerkraut) - 17 kcal,
• stalked celery - 17 kcal,
• chicory - 17 kcal,
• asparagus - 18 kcal,
• salad - from 15 to 20 kcal (depending on the variety).

For comparison: in 100 g of carrots - 35 kcal, in the same amount of broccoli - 37 kcal.

Among the low-calorie vegetables, there are many useful ones. Tomatoes, for example, help the heart, protect the body from atherosclerosis. Chicory has a healing effect on the pancreas, salads of different varieties and radishes- on the digestive system.

Chard able to lower blood pressure. Asparagus- a prophylactic agent against cancer, and it also slows down the aging process of the body and strengthens the nervous system.

Concerning sauerkraut then it is a generous source of vitamin C, a strong antioxidant. The lactic acid bacteria contained in the product help the intestines to restore the microflora disturbed for any reason.

Vegetable recipes

In order for low-calorie vegetables to give exactly the effect that is expected of them, a number of rules should be observed during cooking:

• prepare salads from fresh vegetables immediately before use so that they do not lose vitamins;
• use not mayonnaise as a dressing, but oil (olive, flaxseed) or sugar-free yogurt;
• it is advisable not to fry hot dishes, but to stew, steam or in a slow cooker.

Several interesting recipes using low-calorie vegetables.

Chicory salad. This dish requires chicory salad (100 g), a large green apple and root celery (200 g). The chicory is chopped, the rest of the ingredients are grated. As a dressing, use olive oil and lemon juice (both require 0.5 tablespoon each).

Swiss chard salad. This recipe only requires chard stalks. They are boiled for a couple of minutes in salted water, thrown into a colander, cooled. Tarragon is cut finely, green and onions are chopped. All components of the salad are mixed, vegetable oil and vinegar are added.

Peasant-style vegetables. Two tomatoes and one eggplant are cut into slices and spread on a baking sheet. On top of the vegetables, put cheese, cut into cubes, pour a little olive oil and put in the oven for 20 minutes. Vegetables are baked at a temperature of 170 degrees.

Stewed asparagus. Boil a pound of peeled and washed asparagus over low heat with a little water for 5 minutes. Peel off three large tomatoes (after scalding them), then cut the vegetables. Prepared tomatoes, chopped garlic (2-3 cloves), a couple of tablespoons of lemon juice are added to a saucepan with asparagus. If the water from the saucepan has boiled away, pour a little more. Stew, covering the dishes with a lid, for 10-15 minutes. Serve to the table, sprinkled with fresh chopped herbs.

Low-calorie gifts of nature give people who are struggling with extra pounds, the opportunity to eat varied and tasty. At the same time, it is possible to solve some health problems, because, being "greedy" with calories, nature has not spared vitamins and other useful substances for fruits and vegetables.

The question of how many calories are in vegetables and fruits arises during many diets. Having fresh food in the diet is healthy and is favored by most dieters]]>

Calorie content of vegetables

The table contains the calorie content of the most popular vegetables. In the process of cooking, it can change both in the smaller and in the larger direction. Some vegetables absorb a lot of water during cooking. In this case, the number of calories per 100 grams of the product is reduced.

Calorie content of fruits

The table contains the calorie content of popular fruits. The most nutritious of them is avocado.

Seasonal berries contain many nutrients. The table confirms that their use in moderation will not harm the figure and metabolism. The most nutritious berries are sweet grapes and rose hips. Fresh rose hips are rarely consumed in large quantities. When added to compotes, the total calorie content of the drink increases by a small amount.

Calorie content of dishes

Vegetables are the basis of human summer nutrition. In winter, the choice of food is limited by the characteristics of their storage, but some vegetables are cooked all year round.

The table includes the calorie content of popular vegetable-based dishes.

When following a diet, a calorie table is not always necessary. In most cases, limiting the amount of carbohydrates in the diet is required. The high energy value of some foods is provided not by carbohydrates, but by fats and proteins.

Among the protein-rich plant foods are popular:

• beans;
• soy asparagus (Chinese fuju);
• nuts (walnuts and brazil nuts, almonds, hazelnuts);
• whole grains;
• brown rice;
• bananas;
• spinach;
• sunflower seeds;
• soya beans;
• avocado.

All nuts and vegetable oils are rich in fats.

Carbohydrates can be obtained from foods such as:

• pumpkin;
• dried beans, peas;
• corn;
• White rice;
• buckwheat;
• potatoes, Jerusalem artichoke and sweet potato;
• rye, oats.

Classification

The variety of vegetables makes it difficult to count calories. Based on the classification, you can calculate the approximate calorie content of a dish if there is no accurate information about the calorie content of its ingredients.

Tubers

• potato;
• sweet potato;
• Jerusalem artichoke.

Dishes made from these products are considered to be high in calories, so they are best suited for lunch. The approximate number of calories in them is from 60 to 77 kcal, with regular potatoes being the highest in calories.

Roots

Root crops include:

• beet;
• carrot;
• turnip;
• radish;
• swede;
• roots of parsnip, parsley, celery.

Onion

The calorie content of different varieties of onions ranges from 36 kcal for leeks to 72 kcal for charlottes. More calories can be obtained from garlic. It contains 149 calories, but eating 100 grams of this product is a difficult task.

Fruit

• tomatoes;
• cucumbers;
• eggplant;
• squash;
• peppers;
• zucchini;
• pumpkin;
• artichokes and other vegetables.

The calorie content of these products ranges from 16 to 35 kcal.

Harm

It is unlikely for a healthy person to harm health when eating vegetables and fruits. The main thing is to control the quality and quantity of food consumed.

We all love fruits, because they are not only delicious, but also incredibly healthy. They contain a lot of vitamins and nutrients, they have antiviral, immunostimulating and antiallergic properties.

Proponents of a healthy diet argue that eating an apple a day can help you forget about your doctors. But what about those who carefully monitor their figure and count every calorie? After all, many fruits are quite high in calories.

The calorie content of fruit is due to its high carbohydrate content., tannins, organic acids, essential oils, vitamins and minerals. Of the carbohydrates, they most often contain fructose, glucose and sucrose - safe substitutes for sugar.

The calorie content of fruits can be quite different. It can differ not only in different fruits, but also among different varieties and individual fruits of the same species. The most nutritious are bananas, 100 g of which contain 90 calories. They are followed by grapes (70 kcal), mango (67 kcal), persimmon (62 kcal). The most "harmless" for the figure are apples (45 kcal), apricots (41 kcal), oranges (37 kcal), grapefruit (35 kcal). Well, the leader in calorie content is avocado (183 kcal). However, few people consider it a fruit, and they certainly won't want to feast on it in large quantities.

Calorie content of fruits: high and low

Can you eat fruit for those who have every calorie count? In fact, nutritionists advise you to definitely include fruit in your diet, and also advise you to try a fruit diet and fasting days. Eating only fruit can help you lose weight easily. Of course, provided that you do not eat pounds of high-calorie bananas and season fruit desserts with whipped cream.

For weight loss purposes, it is best to consume citrus fruits. They have a low calorie content and improve the body's metabolism, which often becomes the cause of excess weight. Flavonoids found in grapefruits, lemons, tangerines and oranges perfectly burn fat and saturate the body with vitamins. Also, the "worst enemies" of excess fat are watermelons and melons, which help cleanse the body.

Do not forget that fruit is different. Some of them, on the contrary, contribute to the accumulation of fat due to the high amount of fructose. This applies to bananas, grapes and dried fruits. If you are trying to lose weight, it is better to refuse them.

Nutritionists advise to arrange fasting days twice a week, during which you should only eat low-calorie fruits. You need to eat no more than 1200-1500 calories per day, this will allow you to lose up to 5 kg per week. You can arrange for yourself apple, pear, orange, pineapple or other fruit days by choosing low-calorie fruits to your taste. Most importantly, do not eat canned fruits and dried fruits, they are too high in calories.

Fruit calorie table

When choosing fruits, rely on their calorie content:

A healthy diet involves the inclusion of fruit in the daily diet. Due to the content of a large amount of fiber, trace elements, vitamins, their benefits for the body are invaluable. However, we must not forget about the calorie content of the gifts of nature, which must be taken into account with proper nutrition.

What fruits are the most nutritious?

Fruits are of two types.

• With one bone. Such fruits contain a lot of sucrose and glucose.
• With seeds. These fruits contain a lot of fructose.

Fruits are necessary for the full development and functioning of the body. However, everything is useful in moderation. Knowing the calorie content of a particular fruit, you can adjust the frequency, the amount of its use, so as not to harm the body. In each case, the issue is resolved with a specialist nutritionist.

According to many researchers, the list of high-calorie fruits includes a number of names.

• Dates. The most nutritious fruit in the world, contains 292 kcal per 100 g of fresh product. It also has a high glycemic index.
• Banana. A fruit with a high glycemic index, as well as a high protein content - 3.89 g per 100 g of product, has 96 kcal per 100 grams of pulp. It is also called brownie.
• Avocado. The healthiest fruit contains 212 kcal per 100 g of product.

• Grape. Delicious fruits with a color from light green to dark cherry contain 72 kcal per 100 g of the product.
• Mango. Exotic fruit contains 67 kcal per 100 g of product. High calorie content is associated with the content of glucose, sucrose, maltose.
• Kiwi. The fruit, unique in its taste, contains 47 kcal per 100 g of pulp.
• Apples and pears. Well-known fruits contain 47 kcal per 100 g of product.
• Peaches. Delicious fruits are characterized by 45 kcal per 100 g of product.
• Apricots. According to the calorie table, orange fruits have 44 kcal per 100 g of pulp.
• Jackfruit. A fruit with a lot of carbohydrates is also considered to be quite high in calories. It contains 94 kcal per 100 grams of product.

The list of common fruits shows that the most nutritious fruit is dates. Even a small portion of these amazing gifts of nature will quickly fill you up. However, those who are puzzled by extra pounds should be more careful and not abuse the "leaders" of this list.

This does not mean that high-calorie fruits are unhealthy and that eating them is strictly prohibited. They just need to be balanced with other foods. As a rule, additional stress on the body does not lead to a positive result. Even with all the beneficial substances that fruits have, it can cause imbalances in the body.

You will learn about which fruits are the most nutritious in the following video.

Are they helpful?

High-calorie fruits have a huge amount of nutrients, fiber, which are necessary for the health of the body.

• Dates contain dietary fiber, pectins, which have a beneficial effect on the functioning of the stomach and intestines. Due to the presence of vitamins of group B, A, C, E, the body's resistance to colds increases, vitality is restored. Minerals effectively regulate water-salt metabolism, reduce the risk of edema formation.
• Avocado can be called a storehouse of useful components that have a general strengthening effect. Its main components are monounsaturated fats. Due to the presence of vitamins E, F, the fruit has antioxidant properties. Regular use of such a valuable product helps to regulate blood pressure, lower blood sugar levels, strengthen the cardiovascular system, and normalize bowel function.
• In bananas contains the largest amount of potassium, which is necessary for the normal functioning of the cardiovascular system. Regular use of the product helps to improve memory, activate thinking, increase the tone of the whole body, and normalize the intestines. Thanks to the presence of the amino acid tryptophan, mood improves.

• Jackfruit contains vitamins A, B, C, PP, a large amount of potassium and other trace elements necessary for the body. This fruit normalizes bowel function, strengthens the immune system, cardiovascular system.
• In grapes contains substances such as polyphenols that prevent the development of atherosclerosis. The presence of tartaric acid lowers the risk of developing bowel cancer.
• Mango rich in polyphenols, organic acids, vitamins, minerals. Due to the presence of grape, succinic, oxalic, malic acids, the fruit has a rejuvenating effect on the entire body. The fetus has a beneficial effect on the intestines, increases blood hemoglobin, prevents the development of cancer cells, and improves mood.
• Kiwi contains a huge amount of vitamin C, which helps to strengthen the immune system. In addition, the fruit accelerates metabolic processes in cells, which has a positive effect on the process of cleansing the body as a whole.

• In apples contains pectin, which normalizes intestinal function, antioxidants, tannins, vitamins, microelements. Due to its high iron content, fruits have a beneficial effect on the composition of blood and bones.
• Pears contain a huge amount of vitamins, minerals, amino acids, essential oils. The use of fruits helps to increase immunity and vitality, normalize the functioning of the intestines and liver.
• Peaches contain a lot of vitamin C, which reduces the risk of inflammatory processes, retinol, potassium, tocopherol. The use of the product has a beneficial effect on the functioning of the intestines, kidneys, liver, blood composition. Thanks to the presence of essential oils, the recovery processes are much faster. Fruits have a beneficial effect on the state of the nervous system.
• Apricots contain vitamins B, PP, P, carotene, fiber, trace elements. Due to the high content of iron, fruits normalize blood composition. The fruits contribute to the liquefaction of sputum with an unproductive cough, normalize bowel function, body temperature, metabolic processes, and reduce the risk of cancer.

Fruit should be included in any diet. But in what quantity and what types of fruits will bring the greatest benefit, the specialist determines.

Calories are calculated based on weight, height, and age of the individual. It is also important to carry out the necessary tests to check the body's response to a particular fetus.

Despite the tremendous benefits to the body, fruits can also have negative effects. Depending on the presence of a particular disease, you should limit the intake of certain fruits. For example, if you have diabetes, you should limit your intake of foods high in sugar. If you are prone to gaining weight, it is better to limit the intake of fruits that are high in carbohydrates. If you have stomach ulcers, you should be careful with the intake of fruits that enhance the secretion of gastric juice.

A balanced, properly selected diet will allow the body to receive all the necessary substances without causing health problems.

If you are on a low-calorie diet and want to lose weight, and your diet allows you to snack or dine on fruit, be careful: not all fruits contribute to weight loss! From our article you will find out which fruits are the least in calories and really allow you to lose weight!

Fruit you can include in your diet

Fruits are low-calorie foods and, in addition, they have many other benefits: they supply us with antioxidants, minerals, vitamins and plant fibers. It is recommended to consume an average of 3-5 servings of fruit per day, evenly distributing them between breakfast, lunch and dinner, or snack on them.

In general, all fruits are your helpers if you want to lose weight: they are not high in calories, but give a feeling of fullness (especially if they are eaten with the skin), help cleanse the body and remove harmful substances, improve digestion and get rid of, and, finally, are antioxidants : in other words, they neutralize free radicals, improve cellular metabolism and facilitate the breakdown of fats (lipolysis).

It is recommended to eat fruit in between main meals: if we eat rhinestone fruit after a meal, most of the nutrients and vitamins are "lost" in the process of digestion. It is better to use them as a snack, 2-3 hours before lunch or dinner.

On the other hand, you also need to know that fruits contain such a substance as fructose, which our body converts into glucose (that is, into energy). The resulting glucose must be consumed so that it is not deposited in the body in the form of fats. Therefore, it is believed that it is best to eat fruit in the morning - at this time, the metabolic rate is at its maximum. At these moments, the body not only burns glucose, but also saturates for several hours in advance.

Pears, kiwis and tangerines are the fruits that will help you lose weight, as they contain the least amount of calories when considered in relation to other substances such as protein, fat and carbohydrates. It is especially pleasing that at least one of these fruits is at our disposal at any time of the year.

Almost any healthy and effective diet allows you to eat a significant amount throughout the day, and therefore it is important to understand which ones will help you achieve the desired result on time. How to find out? There is a special table that gives the energy value of a variety of fruits. You can use it to select the lowest calorie fruits and get you in shape with no extra effort.

Keep this chart handy so you can determine which fruits can be eaten in large and which in smaller quantities, or calculate how many calories you consume daily. The indicated energy value is calculated for approximately 100 grams of the product.

• Watermelon: 15 calories
  
• Pomelo: 26 calories
• Strawberries: 27 calories
  
• Medlar: 28 calories
• Raspberries: 30 calories
  
• Peach: 30 calories
• Melon: 30 calories
  
• Blackberries: 35 calories
• Plum: 36 calories
  
• Red currant: 37 calories
• Pear: 38 calories
  
• Cranberries: 41 calories
• Mandarin: 41 calories
  
• Apple: 45 calories
• Figs: 47 calories
  
• Cherries: 48 calories
• Apricot: 52 calories
  
• Orange: 53 calories
• Pineapple: 55 calories
  
• Kiwi: 56 calories
• Grapes: 61 calories
  
• Pomegranate: 62 calories
• Mango: 73 calories
  
• Banana: 85 calories
• Avocado: 232 calories
  

Can you include dried fruits in your diet?

If we want to diversify the diet with proteins, then including dried fruit would be an excellent solution. They contain a lot more calories than fresh fruit, but at the same time, they help you cope with it much faster. In this table, the calorie content of dried fruits is calculated (as in the previous one, about 100 grams of product).

• Prunes: 177 calories
• Dates: 256 calories
• Dried figs: 270 calories
• Raisins: 301 calories
• Chestnuts: 349 calories
• Peanuts: 452 calories
• Almonds: 499 calories
• Pine nut: 568 calories
• Pistachios: 600 calories
• Hazelnut: 625 calories
• Walnut: 670 calories

You might think that dried fruits are high in calories, but they are packed with fatty acids and nutrients and are therefore a healthier alternative to many meals. For example, 100 grams of soft or fresh cheese contains over 300 calories, 100 grams of fried meat contains more than 400 calories, sausages contain at least 300 calories per 100 grams, and legumes contain about 350. When it comes to vegetables, the least calories are lettuce, cucumber, radish, and pumpkin.