Fruit Facts & Fresh Starts: A Coach’s Guide to Smart Snacking

Hi, Coach Jeri here!

Many of us associate the spring season with an abundance of fruits and vegetables that signal warmer weather is on the way. One of the best things about fruit is how essential it is to healthy living. Physicians and dietitians consistently emphasize that the food we consume directly impacts our overall health. More and more, we hear about the link between diet and various health conditions—ranging from diabetes and high blood pressure to cancer and heart disease.

While screening for diseases has certainly improved, prevention remains crucial. Incorporating fruit into your diet is beneficial due to its high fiber, vitamin, and nutrient content. The natural water content promotes a feeling of fullness, helps satisfy your sweet tooth, and adds versatility to your meals. Healthy eating is all about variety, and people who include more fruits and vegetables in their diets often see improved overall health and a greater likelihood of maintaining weight loss.

Eating fruits in season can help maximize those health benefits. Re-educating ourselves to find foods that satisfy cravings and don’t leave us feeling deprived is key to successful long-term weight loss and maintenance. So… let’s talk fruit!

The reality is, all fruits contain calories—but they’re good calories. That’s why most are zero bites on many food plans. For example, a banana might have the same number of calories as a cookie, but the banana will leave you more satisfied and provide actual nutrition. The issue with the cookie? For many of us, one is never enough—and before we know it, we’re craving more.

‍

Here are some tips on how to incorporate fruit into your daily plan:

1. Eat fruits whole to get the maximum benefit. Fruit juice often lacks fiber and can be high in added sugar. A common misunderstanding with tracking is around blended fruits—they’re not always considered zero BITES. Why? Because it takes multiple fruits to make one glass of juice. You likely wouldn’t eat six oranges in one sitting, but it can take that many to fill a glass of juice, and most of the fiber-rich pulp is discarded. That said, if you’re adding fruit to your protein drinks and still doing well, let your weight loss be your guide.
2. Eat a variety of fruits. Each one offers different nutrients, vitamins, and textures.
3. Fruits make great snacks—they’re easy to pack and transport.
4. Seasonal fruits aren’t necessarily more expensive—especially if you buy locally or at farmers markets.
5. Pair fruit with protein. Other than grapes and watermelon, I almost always enjoy fruit alongside something else. Here are some of my favorite combos:
   • Cantaloupe or pineapple mixed with cottage cheese and Fiber One cereal
   • Yogurt and berries with Fiber One or Kashi cereal
   • Banana with peanut butter
   • Apple slices dipped in Fritos mild cheddar dip
   • Toast or an English muffin with cottage cheese, topped with berries or banana

Use cinnamon or other seasonings to add extra flavor—have fun experimenting!

‍

Healthy doesn’t mean you can’t enjoy your food.

If we associate the word “diet” with deprivation instead of learning new food combinations, we limit our lifestyle. Some members swear that swapping sugary, carb-heavy foods for fresh fruit has helped reduce their cravings. When you make better food choices, you’ll often find you have more energy, too.

Don’t be afraid of the natural sugar in fruit. The fiber, vitamins, and minerals far outweigh any glucose impact you’d get from other types of carbohydrates. Challenge yourself to try new fruits, look up recipes, and get creative in the kitchen! The next time you’re at the store, pick up a fruit you’ve never had before—you might be surprised at what you love.

‍

When we eat better, we feel better—and suddenly, the world feels like a brighter place.

‍