Eating Fruit? How much is too much? From a hardcore fruit addict
nevadavis1
Posts: 331 Member
Hi, I'm new here. Need to lose about 50 lbs (maybe more) to be healthy, so I have my work cut out for me.
Generally in any given day I eat an apple with breakfast, a banana as a midmorning snack, and an orange as an afternoon snack. I'm frequently very tired (doctor is going to test for sleep apnea) and I find it hard to get through a workday without my fruit snacks.
The problem is that the calories and especially the sugar adds up. My mother has been counting calories for years and is very strict about it. She advises giving up nearly all fruit because of the calories. I keep thinking "but fruit has healthy stuff in it that I need."
How do you guys address fruit? Even if I cut the calories in meals to accomodate the fruit, MFP is telling me I'm way over my sugar allotment and way under my protein. I've tried subbing in six almonds for the fruit, but that really doesn't satisfy me in the same way.
Generally in any given day I eat an apple with breakfast, a banana as a midmorning snack, and an orange as an afternoon snack. I'm frequently very tired (doctor is going to test for sleep apnea) and I find it hard to get through a workday without my fruit snacks.
The problem is that the calories and especially the sugar adds up. My mother has been counting calories for years and is very strict about it. She advises giving up nearly all fruit because of the calories. I keep thinking "but fruit has healthy stuff in it that I need."
How do you guys address fruit? Even if I cut the calories in meals to accomodate the fruit, MFP is telling me I'm way over my sugar allotment and way under my protein. I've tried subbing in six almonds for the fruit, but that really doesn't satisfy me in the same way.
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Replies
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Personally, I don't eat as much fruit anymore but that is because it doesn't satisfy my hunger and leaves me feeling sleepy. I just stick with mainly raspberries and strawberries which are lower in calories than a lot of other fruit and raspberries have a good amount of fiber. Adding more protein to my diet to replace some of the fruit has really helped me. I do believe fruit has a lot of nutrition and there is no need to cut it out completely but I think 1-2 servings a day is enough and fill the rest with veggies, protein, and some healthy grains. Also, when I DO eat fruit, it helps if I eat it with some protein...so raspberries as a "dessert" to go with my high protein lunch or strawberries as a snack, but also with a couple of nuts or plain greek yogurt.1
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Ignore sugar unless your doctor has told you otherwise.
Three portions of different fruits per day is a good goal and most people can fit that amount in their daily menu.
Counting calories is not something you become an expert in; having to do it for "years" would be indicative of lack of success.14 -
I know berries are better--less sugar, more nutrients, but darn they're expensive (and often not great quality at our stores here). I tried planting a blackberry bush in hopes of growing my own fruit, but the birds stole them all. Apples, oranges, and bananas are cheap and plentiful, so that's how I got stuck on this track. Yeah, I need to find some high protein snacks that satisfy (I think the fruit fiber is what makes me feel full), but the almonds didn't do it.3
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Enjoy your fruit, but count the calories in them - its calorie deficit that leads to weight loss.9
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3 servings of fruit is not your problem.
Ignore sugar until you get your cals and protein figured out (assuming there is no medical reason for you to cut sugar intake).5 -
Unless you have a medical reason to avoid sugar, I wouldn't worry about it. Stay within your calories and eat what you want.5
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Don't worry about your sugar goal on MFP (in fact, you can change your diary settings to not even track it) unless you have a health reason to do so (hypoglycemia, diabetes). If you're severely under your protein goal, sure, you'd need to bump that up a little -- but it doesn't have to be a 1:1 trade with the fruit. You can rearrange your other meals or snacks to include more protein if you don't want to cut back on fruit. What you eat within your calorie and nutrition goals is entirely a matter of personal choice.
ETA: I just saw your comment about the almonds. Just so you know, nuts are a better source of fats than of protein -- I don't know why they've been so hyped as "high protein" in recent years. Are you vegan? If so, try some tofu, tempeh, or cold marinated lentils as a snack. Vegetarian? Hard-boiled eggs, cottage cheese with toppings, and Greek yogurt. Omnivore? Turkey or ham roll-ups, beef jerky, and even grilled chicken lettuce wraps. There you go, you have higher protein snacks.5 -
I cant say for sure how much is too much but I do know that upping the amount of protein in my diet has greatly helped with feeling tired all the time. Maybe smaller portions or less calorie and sugar dense fruits?0
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"having to do it for "years" would be indicative of lack of success"
Just to clarify--my mother does it for weight maintenance--she had to have a congenitally deformed heart valve replaced with a mechanical valve and is on blood thinners and like 50 other medications to keep that functioning. If she gains weight it throws all the medications off and she has to get new doses and go back for daily blood tests until they get the doseage right. So she does actually keep her weight constant by calorie counting, in that she's successful.
I'm thinking I might have to do it the rest of my life too if I want to maintain a healthy weight.3 -
Oh, but yes, I don't have high blood sugar or anything, so maybe it's ok to be a little over on the sugar count?0
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Eat the fruit. Don't worry about your sugar allotment, or set it higher - they're your macros. Three pieces of fruit hardly seems excessive to me.7
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I live fruit and get as much in as I can while maintaining balance and my daily deficit. Fruit is fabulous!
Cherries are great and fairly low sugar for fruit.
If you thinking you're having too much in general, cut your fruit and store it in nice bins that'll keep it fresh. Then you can excercise portion control while still getting your boost in!2 -
nevadavis1 wrote: »How do you guys address fruit? Even if I cut the calories in meals to accomodate the fruit, MFP is telling me I'm way over my sugar allotment and way under my protein. I've tried subbing in six almonds for the fruit, but that really doesn't satisfy me in the same way.
Normally I don't worry about sugar from fruit (and 3 pieces doesn't seem like that much, although you are choosing higher sugar fruits), but the comment about being low on protein is a concern. My general guideline is to watch calories, make sure you are getting enough protein, vegetables, healthy fats, and fiber, and if you have room to be above the sugar guideline after that, just make sure it's mostly from healthy sources.
One reason you might be feeling tired IS being low on other things, like protein. Many people do better on more balanced macros, and if you are really high carb, especially carbs that you digest pretty fast (higher sugar fruit, refined grains, etc.) that would be worth changing to see if it helps.
What are your current calories, protein (in grams), fat (in grams), fiber, and carbs (also in g)? And I guess the sugar.1 -
I eat fruit and sugar out the wazoo and still loose weight. I don't think three pieces of fruit per day is outrageous.
But I do some strength training and also struggle to get my daily protein, I'm just not a big meat eater. If you are looking for a higher protein alternative you might try Greek yogurt or string cheese? Lately I've ended up mixing a tablespoon of whey protein into a yogurt if I'm particularly low at the end of the day.2 -
I also love fruit and eat a lot of it. I eat an orange with breakfast, have something like grapes or watermelon at lunch, and an apple for a snack in the afternoon. I eat 1300 calories a day M-Th and 1500 F-S and have lost 65+ lbs so far. I make it fit in my calories and it makes me fell satisfied.3
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I don't think three pieces of fruit is outrageous...I tend to get in a serving or two and put a premium on veg and make sure I'm eating enough protein and healthy fats. I think you probably do need to figure out how to better balance your diet out, but I don't think your fruit is at the heart of that issue.1
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I'm so new to this stuff, didn't really know I could change my settings..... Ok, l'm learning.
Current is:
Calories: 1390
Carbs: 174 g/50%
Fat: 46g/30%
Protein: 70g/20%
Sugar: 52g
I'm hitting an average of about 50g protein a day and I'm rarely more a few calories under my calorie count, so if I add protein, I need to cut something else.2 -
I'm sorry to hear that. But she has a medical reason to be super-vigilant and that doesn't mean that you too should have to count calories forever.nevadavis1 wrote: »"having to do it for "years" would be indicative of lack of success"
Just to clarify--my mother does it for weight maintenance--she had to have a congenitally deformed heart valve replaced with a mechanical valve and is on blood thinners and like 50 other medications to keep that functioning. If she gains weight it throws all the medications off and she has to get new doses and go back for daily blood tests until they get the doseage right. So she does actually keep her weight constant by calorie counting, in that she's successful.
Lots of people do it - mostly to be able to fit in calorie dense treats often. I found out that just eating like I did growing up (adjusted for availability, cooking skills, taste, portions, timing etc) made calorie counting redundant for me.I'm thinking I might have to do it the rest of my life too if I want to maintain a healthy weight.
Ignore sugar. Don't track sugar. Track calories, and if you feel like it, macros.nevadavis1 wrote: »Oh, but yes, I don't have high blood sugar or anything, so maybe it's ok to be a little over on the sugar count?2 -
Interesting. Thanks for all the advice!0
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nevadavis1 wrote: »I'm so new to this stuff, didn't really know I could change my settings..... Ok, l'm learning.
Current is:
Calories: 1390
Carbs: 174 g/50%
Fat: 46g/30%
Protein: 70g/20%
Sugar: 52g
I'm hitting an average of about 50g protein a day and I'm rarely more a few calories under my calorie count, so if I add protein, I need to cut something else.
I actually meant what are you actually hitting, as that would help us see if it looks imbalanced. 50 g is kind of low for protein if you are eating at a deficit (as you obviously are).2 -
My wife and I dropped 110 pounds together. We ate all the fruit we wanted. I know I after 6-8 servings daily.2
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Thanks, yes my protein is definitely low but I haven't quite figured out how to boost it just yet. I only started this on Monday, so I don't have a lot of data yet, but yesterday I hit my highest protein yet and it was still low. So, here's yesterday, but I got the protein through eating a high protein dinner, but that dinner sent me over my calorie count.
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nevadavis1 wrote: »Thanks, yes my protein is definitely low but I haven't quite figured out how to boost it just yet. I only started this on Monday, so I don't have a lot of data yet, but yesterday I hit my highest protein yet and it was still low. So, here's yesterday, but I got the protein through eating a high protein dinner, but that dinner sent me over my calorie count.
Cut back on carbs and increase proteins. If you see an increase in fat, too, that's probably not a bad thing as long as it doesn't impact your ability to stay within your calories.
You say you love your fruit, which is fine... but that's a lot of carbs. Are there some starches or grains in there that you can swap out for some proteins?1 -
nevadavis1 wrote: »Thanks, yes my protein is definitely low but I haven't quite figured out how to boost it just yet. I only started this on Monday, so I don't have a lot of data yet, but yesterday I hit my highest protein yet and it was still low. So, here's yesterday, but I got the protein through eating a high protein dinner, but that dinner sent me over my calorie count.
Reduce your carbs and up your protein...replace some of your carb sources with protein...
Plan you meals better...the dinner didn't throw you over...the cumulative food throughout the day is the issue. You may want to pre-log for awhile rather than just wining it.2 -
nevadavis1 wrote: »Hi, I'm new here. Need to lose about 50 lbs (maybe more) to be healthy, so I have my work cut out for me.
Generally in any given day I eat an apple with breakfast, a banana as a midmorning snack, and an orange as an afternoon snack. I'm frequently very tired (doctor is going to test for sleep apnea) and I find it hard to get through a workday without my fruit snacks.
The problem is that the calories and especially the sugar adds up. My mother has been counting calories for years and is very strict about it. She advises giving up nearly all fruit because of the calories. I keep thinking "but fruit has healthy stuff in it that I need."
How do you guys address fruit? Even if I cut the calories in meals to accomodate the fruit, MFP is telling me I'm way over my sugar allotment and way under my protein. I've tried subbing in six almonds for the fruit, but that really doesn't satisfy me in the same way.
If you don't have a medical concern causing you to need to limit sugar then don't worry about it.
Do try to hit your protein goal though. Hard boiled eggs, cottage cheese, yogurt, cheese, meat might be alternatives to almonds for snacks.
3 pieces of fruit is not really excessive but I might choose some other fruits or combine smaller amounts with other foods. Like fruit with yogurt or peanut butter.
Try vegetables for snacks.
What is your rate of loss set to and how many calories do you have? If you are 50 lbs overweight try 1 lb a week. Be sure to eat some exercise calories.0 -
You say you love your fruit, which is fine... but that's a lot of carbs. Are there some starches or grains in there that you can swap out for some proteins?
Thanks!
Last night I had a bun with dinner and I could cut that--it boosted calories and carbs. Generally if I don't do that I have rice with dinner, which is again carbs. I feel like giving up my rice is too much to ask, but maybe I'll feel differently as I go on. I have unsweetened oatmeal for breakfast, so while that is carbs, I feel like it's healthy ones. Most of my friends advise protein shakes to get more protein but I find them yucky, plus most have some sugar in them. Nuts seemed like a good idea but yesterday, eating some almonds, I ended up with a bunch of calories and only 8 g of protein.1 -
nevadavis1 wrote: »I know berries are better--less sugar, more nutrients, but darn they're expensive (and often not great quality at our stores here). I tried planting a blackberry bush in hopes of growing my own fruit, but the birds stole them all. Apples, oranges, and bananas are cheap and plentiful, so that's how I got stuck on this track. Yeah, I need to find some high protein snacks that satisfy (I think the fruit fiber is what makes me feel full), but the almonds didn't do it.
I planted raspberries. They've taken over my yard.
*If* you have the space to grow a full bramble (my backyard is *tiny*) you will be able to feed the birds (and squirrels), and have enough berries that you can't cram them all in your food hole besides. I still have frozen berries from last summer, and sometime in July I stopped picking them because I was out of containers and freezer space.
I started with 3 plants. 2 of them lived, and spread. I added another plant when we moved to our current house because I wanted a full row down the fence. Now, I have to dig them up and mow them, because otherwise there would be no place for the dog to poop. The single row along the fence is now 2 rows, along the fence and along the house. Both rows are 3 feet wide, and you can't reach the berries along the fence to pick them without getting tangled up in the thorny canes. It is GLORIOUS. They're like WEEDS!!!
For a protein snack, I like greek yogurt. I eat it topped with raspberries from my yard.2 -
nevadavis1 wrote: »You say you love your fruit, which is fine... but that's a lot of carbs. Are there some starches or grains in there that you can swap out for some proteins?
Thanks!
Last night I had a bun with dinner and I could cut that--it boosted calories and carbs. Generally if I don't do that I have rice with dinner, which is again carbs. I feel like giving up my rice is too much to ask, but maybe I'll feel differently as I go on. I have unsweetened oatmeal for breakfast, so while that is carbs, I feel like it's healthy ones. Most of my friends advise protein shakes to get more protein but I find them yucky, plus most have some sugar in them. Nuts seemed like a good idea but yesterday, eating some almonds, I ended up with a bunch of calories and only 8 g of protein.
A few things...
1) get over your sugar issues. At least until you get calories and fat/carbs/protein dialed in.
2) Nuts are a very calorically inefficient source of protein. Most people consider them a fat, not a protein.
3) No one wakes up one day, overhauls their diet, and is immediately good at it. It's a process, cutting back on some foods, increasing others... figuring out what you really want vs what you can do without. Prelogging, as previously mentioned, can be very helpful.
4) There's nothing wrong with buns or oatmeal or rice or fruit or anything else. But as you're seeing, all of them together, on the same day, can make it hard to get enough of the other things your body needs.4 -
I don't think 3 fruits per day is too much. Like many others don't track sugar and I never worry aobut sugar that comes from fruit. As long as the fruit fits the calorie goal then you can eat it. One thing you might ask the doctor to check is your B-12 levels. They don't check it in routine blood tests, and if you have low B-12 you will feel tired ALL THE TIME, no matter how much sleep you are getting.1
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One thing you might ask the doctor to check is your B-12 levels. They don't check it in routine blood tests, and if you have low B-12 you will feel tired ALL THE TIME, no matter how much sleep you are getting.
I do have pernicious anemia--my lupus destroyed the part of my digestive system that processes B12, so I have to get shots, but with the shots I'm now at a normal level.1
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