One of the most natural foods around is fruit, so it’s no surprise that fruit is an important part of a healthy diet.  There are hundreds of different types of fruit all offering abundant health benefits.  Studies have shown that eating whole fruit allows you to reap the numerous health benefits versus taking supplements. Fruits contain vitamins, minerals, and phytochemicals.

For those wanting to lose weight, adding more fruit to the diet is beneficial.   Fruits help fill the stomach which results in less calories consumed.  Actually, with the variety of fruits available you can freely eat fruits without consuming too many calories – which can also result in weight loss.  In addition to the low calories, fruits are also high in fiber and low in fat.

Below is just a sampling of the low calories in common fruits.

Apple – 44 calories

Banana – 107 calories

Grapefruit -100 calories

Kiwi – 34 calories


Mango – 40 calories

Orange  – 35 calories

Peach – 35 calories

Pear – 45 calories

Pineapple – 50 calories

Plum  – 25 calories

Cantaloupe – 53 calories

Here’s five simple steps to lose weight without dieting.  Take these small steps and you’ll find yourself feeling full by eating less.

1.    Eat more fiber. If you’re trying to eat less, but continually find yourself hungry it’s time to add more fiber to your diet.  There are two kinds of fiber: soluble and insoluble.  Soluble fiber keeps hunger at bay by stabilizing your blood sugar.  Insoluble fiber, which adds bulk to food, can help you feel full.
2.    Eat more protein. Protein helps keep you feeling satisfied.  By eating protein you will feel full longer than if you just eat carbohydrates.  As an added plus it takes more calories for your body to digest proteins versus carbs and fats.  Good sources of protein are beans, lentils, lowfat dairy, fish, and skinless turkey or chicken.
3.    Eat more volume. Eating to lose weight doesn’t always mean eating less.  Choose foods that are volume rich.  Select foods that are packed with water or fiber – that bulk will help you feel fuller.  Foods that contain water, air, or fiber have fewer calories than other foods.  Plus, seeing a large amount of food, such as big salad, can help you feel more satisfied.


4.    Eat slower. How many times have you sat down and devoured your entire plate without really even noticing what you were eating?  Chances are if you eat while not paying attention you will eat more and not feel as satisfied.  Create meal time sit down at the table and turn off the tv.  If you concentrate on your eating, you’ll eat slower and with that attention to what food you are putting in your mouth you may realize you’re full.
5.    Eat off smaller plates. If you serve your food on a smaller plate, you’ll automatically get a smaller portion.  Turns out most of us visual cues on when we’re full.  So, if you see a (small) plate of food in front of you and eat it all – you’re likely to feel full.