Home > Nutrition, Weight Loss > Top Ten List of Fruits and Fiber

Top Ten List of Fruits and Fiber

It’s no surprise that eating more fruits and vegetables is the foundation of a healthy eating plan. Yet less than 30 percent of Americans are meeting the goal of at least five servings a day. That may sound like a lot to chew off, but you can make some small, simple changes.  Start with even one fruit a day at breakfast or as part of an afternoon snack and go from there. One serving of fruit, which varies in size depending on the specific fruit, has only about 60 calories, zero grams of fat and no sodium. Rich in vitamins, nutrients, fiber, antioxidants and water, ALL types of fruit are healthy carbohydrates that provide our body’s essential fuel. It’s best to go with whole fruits over juices or canned fruit for the fiber benefit.

Why is fiber so important? Here are some great reasons to boost your fiber numbers. Aim for 20-35 grams a day.

Fiber:

-Helps with fullness to manage weight

-Contains cancer-fighting antioxidants

-Aids in digestion

-Lowers blood cholesterol

-Stabilizes blood sugars

Top Ten Fruits and Fiber:

1)      Raspberries, 1 cup- 8 grams

2)      Blackberries, ¾ cup- 6 grams

3)      Boysenberries, ¾ cup- 6 grams

4)      Cranberries, fresh, 1 ¼ cups- 5 grams

5)      Strawberries, 1 ¼ cups- 4 grams

6)      Pear with peel, 1 small or ½ large- 3 grams

7)      Orange, 1 medium- 3 grams

8)      Clementines- 2 pieces- 3 grams

9)      Blueberries, ¾ cup- 3 grams

10)   Apple with peel,  1 small (snack size)- 3 grams

Power Up With High Fiber Fruits:

1)      Feature a new fruit each week. Experiment by taste testing at the grocery store.

2)      Keep it where you see it. Keep a bowl of fruit on your countertop or desk at work. You’re more likely to eat it when it’s right under your nose.

3)      Wake up to fruit. Mix diced apples, berries or mashed bananas into your oatmeal.

4)      Get creative with salad beyond veggies. Top with blueberries, sliced strawberries or Clementine wedges (or go for all three!).

5)      Make your own fruited yogurt. Instead of buying yogurt loaded with sugar, add your own fresh berries to plain fat-free yogurt for fiber and sweetness.

6)      Fresh is not the only route. Buy frozen fruit, particularly off season, and stir in fat-free milk for an icy treat.

7)      Throw a few Clementines in your work bag or in your kid’s lunch box.

8)      Fresh cranberry relish is perfect for a fall side dish, but you don’t have to wait until Thanksgiving to enjoy it! Also you can spread some on you turkey sandwich at lunch.

9)      Avoid hunger pangs when you go out to dinner or to a party. Before you go, munch on an apple or pear to curb your appetite. It can be very filling!

10)   Don’t skip dessert. Make delicious baked pears or apples in the microwave and sprinkle with some cinnamon and nutmeg for a great quick dessert.

What fruit do you enjoy?

For more information about Cooper Clinic Nutrition Services or to schedule a nutrition consultation, click here or call 972.560.2655.

  1. Gary Fink
    September 17, 2013 at 11:49 am

    Is it true that dried figs has the highest fiber and antioxidant content if any fruit.

    • Elana Zimelman
      September 17, 2013 at 1:07 pm

      Thanks for the great question Gary! Figs contain 2-4 grams of fiber each, depending on their size. They do not appear to be the highest in antioxidants. According to the USDA, a 1 cup serving of wild blueberries ranks the highest in antioxidant content among fruits. Frozen Fresh Wild Blueberries are available in the frozen fruit section of your supermarket year-round. One cup of non-wild or “cultivated” fresh blueberries has the second highest antioxidant content among fruits.

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