Doctor's Plaza Health Magazine - - Contents -


It’s no se­cret that healthy eat­ing means in­creas­ing your in­take of fruits and veg­eta­bles. As easy as this may sound, putting it into prac­tice can be dif­fi­cult. Adults tend to eat less than the rec­om­mended amounts of es­sen­tial nu­tri­ents, in­clud­ing fruits. Eat­ing fruit be­fore a meal not only en­cour­ages ex­tra fruit in­take, it may also help you con­trol your weight and meet your vi­ta­min and min­eral needs

Low En­ergy Den­sity

Eat­ing a piece of fruit right be­fore your meal may help con­trol your eat­ing dur­ing meal­time. Sit­ting down for a meal when you’re starv­ing can lead to overeat­ing and ex­ces­sive calo­rie in­take. Eat­ing a piece of fruit be­fore a meal al­lows you to put some­thing that is low calo­rie into your stom­ach. Fruits are con­sid­ered to be a low-en­ergy-den­sity food. This means that they pro­vide a small amount of en­ergy, or calo­ries, for a high vol­ume. Eat­ing low-en­ergy-den­sity foods, es­pe­cially be­fore a meal, helps to re­duce your over­all caloric in­take, which lends it­self to weight con­trol.


Eat­ing fruit be­fore a meal in­creases your in­take of fiber for that meal, be­cause most fruit is high in fiber. When you eat fiber, you feel fuller for a longer pe­riod of time be­cause fiber slows down di­ges­tion. It also helps block the ab­sorp­tion of fats and choles­terol, mak­ing your meal that much bet­ter for you. If you are di­a­betic, fiber in your meal means slower di­ges­tion and a slower re­lease of glu­cose into your blood­stream. When this oc­curs, your glu­cose is bet­ter con­trolled. High-fiber fruit sources in­clude ap­ples and pears with the skin on, rasp­ber­ries and ba­nanas.

Vi­ta­mins and Min­er­als

The op­ti­mal way to get all of the vi­ta­mins and min­er­als your body needs is through your diet. Adding fruit to your daily eat­ing plan not only helps to con­trol your eat­ing and weight and to curb your ap­petite, it also helps you ob­tain the es­sen­tial nutri­tion for good health.

Fresh or Pack­aged

Good nutri­tion can be found in all forms of fruit. Whether canned, dried or raw, fruits pro­vide es­sen­tial nutri­tion for your body. Frozen and canned fruits are pack­aged and pro­cessed within hours af­ter be­ing picked, which helps to pre­serve the vi­ta­mins and min­er­als within. Fruit juice, how­ever, con­tains much less fiber than ac­tual fruit. Read nutri­tion la­bels to avoid canned or frozen fruits that con­tain added sodium or sug­ars.

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