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Fruit

Limit to 1-2 serving a day if you are trying to lose weight

Apples come in a variety of different colors, each with their own unique taste.  They range from sweet to tart, with Fuji being the sweetest, and Granny Smith being the most tart. They are fairly low on the glycemic index, which makes them a great snack for anyone watching their blood sugar.  Apples are a great source of Vitamin C, B-complex, phytonutrients, and soluble fiber, which is said to lower cholestorol levels.  Apples are a great choice to satisfy sweet cravings. Enjoy them fresh, baked, or even cut up in salads for a sweet crunch!


APPLE


Apricots are a small orange fruit with soft, velvet-like skin and a very sweet taste.  They are very rich in plant antioxidants, potassium, and beta-carotene, and serve as a great source of Vitamin A, Vitamin C, Vitamin E, and fiber.  Additionally, apricots are a low calorie and low glycemic-index food, which makes them the perfect choice for a sweet craving that won't effect blood sugar levels. Enjoy apricots fresh, cut up in salads, baked with a bit of cinnamon, or even with yogurt in a breakfast parfait.


APRICOTS


When fully ripe, bananas are yellow with brown speckles.  They have a sweet taste and a creamy texture, and are full of potassium, magnesium and fiber.   They are rich in Vitamin B6, as well as anti-aging antioxidants like phytonutrients and Vitamic C.   Bananas are medium on the glycemic index and average about 100 calories each.   In addition to being eaten raw, bananas can be enjoyed in smoothies, oatmeal, and make a great substitution for sugar in many recipes. They are a delicious choice for an easy on-the-go snack.


BANANAS

Blackberries have a beautiful glossy dark color, and a tart, but slighty sweet and bitter taste.  They are one of the most antioxidant rich fruits in the world, which makes them a powerful phytonutrient with many positive health benefits including: preventing heart disease, cancer and Alzheimer’s disease.  Blackberries are also high in fiber and contain Vitamin C, K, and E.  Blackberries are a super low-calorie berry that scores very low on the glycemic-index, which means a slow increase in blood-sugar levels.  Enjoy blackberries fresh, in salads, in smoothies, in cereals and in yogurt. 


BLACKBERRIES

Blueberries have a very sweet taste when fully ripe, but can be a bit tangy and sour when not. Blueberries have amazing health benefits and are believed to contain the highest amount of antioxidants of all fruits.  They contain many phytonutrients including anthocyanins and flavanols and are also high in vitamin C, fiber, and manganese.  At less than 100 calories per cup, and a low score on the glycemic index, blueberries are a great choice for a sweet snack.  In addition to being enjoyed fresh, blueberries make a great sweet addition to salads, yogurt, smoothies, and oatmeal.  


BLUEBERRIES

Casaba Melon is a slightly sweet melon  that has a taste similar to a cucumber.  It has yellow skin and a green/white flesh and it's closely related to honeydew and cantaloupe.  Casaba melon is low in calories and high in nutrients such as vitamin C and potassium. They are a  great choice for people on a low-sugar diet.  Casaba melon can be prepared by cutting in half, scooping out the seeds, and slicing. Enjoy casaba melon on its own, in a fruit salad with a squeeze of lemon or lime, or as a slightly sweet addition to any dish.


CASABA MELON


Cantaloupe is an orange melon with a very juicy and sweet flavor. It is rich in Vitamin A, and antioxidants such at beta-carotene, lutein, zeaxanthin and cryptoxanthin.  It also contains B-complex vitamins, Vitamin C, and potassium.  Cantaloupe scores moderate on the glycemic index and has about 50 calories per cup, which makes it a great choice for anyone craving sweets while watching their caloric intake.  Enjoy cantaloupe fresh, or add it to salad for a perfect sweet addition.

CANTALOUPE


Cherries are a delicious fruit that can be sweet, sour, or tart depending on the type of cherry.  They are similar to berries, though they have a little bit of a higher sugar content. They are still a great low-carb snack, and also have a low glycemic index, which makes them a great food for diabetics and anyone not looking to raise their blood sugar.  Cherries are also jam-packed with antioxidants and phytonutrients including queritrin, which is said to fight off cancerous cells.  Cherries can be enjoyed on their own, frozen, or added to smoothies and salads.

CHERRIES


Crenshaw melon comes in green and white, and it is a hybrid of Casaba melon and Persian melon. It is one of the sweetest melons. Crenshaw melon contains Vitamin C and A as well as B vitamins that help process carbohydrates and sugars. It has about 64 calories per cup, which is less than canteloupe and watermelon, and almost no fat. Crenshaw melon is great on its own, in smoothies, and fruit salads.

CRENSHAW MELON


Gooseberries are small, firm berries that come in a variety of shades of yellow, green, red, or black.  They have tiny edible seeds inside and their taste can be either sweet or tart, with tastes similar to grapes, apples, or strawberries.  They are very low in calories and contain nutrients such as vitamin C, vitamin A, manganese and fiber.  Gooseberries are also believed to lower your blood glucose levels.  Gooseberries can be made into a jelly or jam, thrown into a salad, cooked in sauces, or enjoyed on their own. 


GOOSEBERRIES


Honeydew is a light green melon with a very juicy and subtly sweet flavor, comparable to that of a cantaloupe.  Honeydew is high in potassium, which makes it great for maintaining healthy blood pressure levels.  It also contains vitamin C and copper.  Honeydew scores moderate on the glycemic index and is high in natural sugar. It is a great sweet snack in moderation.  Enjoy Honeydew fresh, frozen, or add it to salad for a perfect sweet addition.

HONEYDEW


Kumquats are a small, very sour citrus fruit, with a taste similar to a tangerine.  Unlike other citrus fruits, you can actually eat the skin of a kumquat, which has a sweeter flavor . Kumquats are packed full of phyto-nutrients such as dietary fiber, minerals, vitamins C & B-complex, and pigment anti-oxidants. They also contains health benefiting poly-phenolic flavonoid anti-oxidants, and the skin even contains many essential oils. In addition to it's health benefits, one Kumquat only contains 13 calories and 2 grams of sugar, so enjoy them guilt-free. They can be eaten fresh, added in salads, or used to cook with.​​


KUMQUAT

Cranberries are a small red berry that can usually be a bit sour, and sometimes bitter as well. Cranberries are rich in Vitamin C, but the tons of phytonutrients they have are what makes them such a great fruit.  They also help prevent UTIs by making sure bacteria does not stick to the urinary tract lining.  Cranberries are also a low-glycemic fruit and they have anti-imflammatory benefits. They can be enjoyed fresh, in salads, or even added to trail mix.

CRANBERRIES


Currants flavor varies depending on the color but they all have a similar spicy, tart, berry taste.  They come in black, red, white and pink colors, with black being the most nutritious.  100 grams of currants contain more than 300% of the daily reccommended amount of Vitamin C. They also contain B vitamins and iron and have a lower glycemic index value. They can be eaten fresh, dried, added to salads, and even make great jams. Black currants are a low-fat, cholesterol-free and high-protein fruit.  Each cup of dried currants containing almost 6 grams of protein.

CURRANTS


Dates are an absolutely delicious fruit, with a goey texture and a taste similar to caramel.  They are definitely a perfect choice for anyone with a sweet tooth.  Dates are a great source of fiber, vitamins, minerals, and are also a great energy booster.  Though dates contain a very high amount of natural sugars, they are actually a fairly moderate glycemic index food, similar to a banana.  They can be used as a sugar substitute in recipes, eaten by themselves, added to yogurt and cereal, or cut up in salads.  



DATES

Figs have a very unique flavor and texture.  The outside skin is smooth while the inside is sweet and goey, with crunchy seeds. Figs are also a great source of fiber, potassium, calcium, and vitamins A, B1 and B2.  Fresh figs have a low glycemic index, and are a great healthy and sweet choice.  They are delicious fresh, and make a great topping for yogurt, breakfast cereal, smoothie bowls, and salads.

FIGS


Goji Berries are usually sold dried, and they have a unique taste that is slightly sweet, but also bitter. Goji Berries are high in vitamin C, vitamin A, and fiber, and are low in calories.  Goji berries contain 18 essential amino acids and are one of the most beta carotene rich foods you could eat.  They also contain a decent amount of protein for a fruit and are low on the glycemic index.  They make a great topping for salads, oatmeal, yogurt, and smoothie bowls.

GOJI BERRIES


Grapes come in green, red, and dark purple and they are all delicious, juicy, and sweet.  Grapes contain Vitamin C, manganese, and over a hundred antioxidant nutrients.  Grapes also provide strong anti-inflammatory benefits and have a low-moderate glycemic index.  They are low in calories and make the perfect snack.  Grapes can be enjoyed fresh, frozen, and as a sweet topping in salads. 

GRAPES


Grapefruit is a juicy citrus fruit with a tart and bitter taste. Grapefruit contains fiber, potassium, lycopene, vitamin C and choline which all help to maintain a healthy heart.  Grapefruit are low in sugar and one whole grapefruit contains about 100 calories.  They have a very low glycemix index so they can be enjoyed by anyone keeping an eye on blood sugar levels.  Grapefruits can be enjoyed fresh, in salads, and even in salsas!  Grapefruit sometimes interferes with medications, so speak with your medical provider before consuming.



GRAPEFRUIT

Guava is a tropical fruit whose flavor has been compared to a combination of strawberry and pear. It has light yellow or green skin and can have a dark red, pink or white flesh. Guava is very rich in vitamin C, lycopene and antioxidants that are great for your skin. It also contains potassium,  manganese, and folate, a mineral that helps promote fertility.  Guave is rich in fiber content and has a low glycemic index. The entire guava is edible and can be enjoyed fresh cut in slices, in smoothies,  in yogurts, and in salads. ​

GUAVA


Kiwi has the consistency similar to a strawberry, but has a very unique sweet flavor that can sometimes leave a tingle in your mouth. Kiwi contains 5 times the amount of vitamin C than an orange has. It is also rich in vitamin A, K, E and B, potassium, copper, folate, and fiber. Kiwi is low-glycemic and  can be enjoyed fresh, in fruit salads, and in smoothies. 

KIWI


Lemon is a sour and acidic citrus fruit with bright yellow skin that is low in sugar and calories.  Lemon is a nutrient rich fruit that includes: vitamins C,  B6,  A, and E, folate, niacin, thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein.  Lemon is rarely eaten on its own, but can be enjoyed squeezed in water, tea, in lemonade, and cooked with lean proteins such as fish and chicken.

LEMONS


Limes are a low calorie/low sugar sour and bitter citrus fruit with a bright green skin.  Limes are high in vitamin C and flavanoids.  Lime juice is great for your skin, and has antibiotic and disinfectant properties. It also may help cure dandruff, rashes, and bruises. The high levels of soluable fiber in Limes makes it a great food for diabetics and anyone who is looking to not spike their blood sugar. Limes are rarely eaten on their own but they are great to cook with, or to squeeze over a salad.

LIMES


Mangos are a very sweet fruit that are high in sugar, and are moderate on the glycemic index.  The antioxidant compounds in mango have been found to protect against many different types of cancers.  They also have high levels of fiber, pectin, Vitamin A, Vitamin E.  Mangos are also high in Vitamin C, which helps to keep your immunce system healthy and strong. They can be eaten on their own, frozen, in smoothies, and in salsas.

MANGOS


The difficult-to-describe taste of a mangosteen is unlike any other fruit.  It is dark purple on the outside and white on the inside with a sweet, slightly sour flavor that is sometimes described as mix between strawberry, peach, and vanilla ice cream.  Mangosteen can be enjoyed fresh, and should be eaten as soon as it's opened.  This fruit is low in calories and rich in dietary fiber and vitamin C. Mangosteen also contains anti-inflammatory properties and high amounts of minerals such as copper, manganese and magnesium.


MANGOSTEEN

Nectarines are almost exactly the same as peaches, but with a shiny, smooth instead of a fuzzy skin.  They are a deliciously juicy and sweet fruit that contains about 60 calories  They are rich in vitamins C & A, fiber, potassium, and beta-carotene. Nectarines are a fairly low glycemic-index fruit.  They can be enjoyed on their own, in salads, salsas, and grilled as a side dish. 

NECTARINES


Oranges are a citrus fruit with a sweet and tangy taste.  They are an excellent source of vitamin C and fiber. They are also a great source of B vitamins, pantothenic acid, vitamin A, calcium, copper, and potassium. They are a low glycemic index food and each one contains about 9g of sugar.  Oranges can be enjoyed on their own, in salads, and in salsas.  While orange juice is delicious, it is always better tp eat the fruit whole, to retain the fiber.


ORANGES


Papaya is a tropical fruit with a sweet taste similar to, but less tangy than a mango. Papaya are high in vitamins C and A, and have anti-Inflammatory effects.  They are also a very good source of folate, fiber, magnesium, potassium, copper, and vitamin K.  They are moderate on the glycemic index, but very sweet, so they make a great snack for anyone watching their sugar.  They can be enjoyed fresh and in smoothies.

PAPAYAS


Peaches are a sweet, tangy, juicy fruit similar in taste to a nectarine, but with fuzzy skin.  They are rich in minerals such as calcium, magnesium, potassium, iron, manganese, phosphorous, zinc, and copper. Peaches are low in calories and have a low glycemix index, similar to that of an orange or grapes.  They can be enjoyed fresh, in smoothies, grilled, in salsas, and in salads.

PEACHES


There are many different types of pears. Each has a slightly different flavor, but they are all sweet.  Pears should have a juicy soft bite when fully ripe. Pears are a great source of dietary fiber, copper, vitamin C and vitamin K.  They are a low glycemic fruit and are also said to be a low-allergy food. They are delicious fresh, in fruit salad, or in arugala salads.  They make a nice dessert paired with cheese.

PEARS


Pineapple is a sweet tropical fruit with a bright yellow flesh. Pineapples are high in sugar and have a high medium glycemic index.  Though they have a high sugar content, they are still a great fruit, and are jam packed with nutrients.  Pineapples are very rich in Vitamin C and B-complexes, copper, manganese, folate, fiber, and pantothenic acid. They also have anti-inflammatory and digestive benefits.  They can be enjoyed fresh, frozen, in smoothies, grilled, and in salsas.

PINEAPPLES


Plums vary in flavor depending on the type and ripeness, but the general rule is the darker the color, the sweeter the plum.  Their skin, however, can be a bit tart.  Plums are a great source of vitamins B1, B2, B3, and vitamin E.  Plums also contain minerals such as potassium, fluoride, phosphorous, magnesium, iron, calcium and zinc. Plums are a low-glycemic food and they make a great snack.  Plums can be enjoyed fresh, and in salads.

PLUMS


Loganberries taste like a mix between a raspberry and a blackberry, and they are very tart.  They contain anthocyanins which neutralizes the harmful free radicals in our bodies. They are also packed with vitamin C, vitamin K, folate, and manganese.  They are low in sugar and have a low glycemic index.  Enjoy these berries fresh, in smoothies, and in salads. 

LOGANBERRY


Lychee is a fruit with rough skin and sweet white edible flesh. Lychee also contains oligonol which,  contains a number of antioxidants that fight flu viruses, improve blood flow, and protect skin from harmful UV rays.  They are rich in dietary fiber, vitamin C, and B vitamins.  Lychees have a high glycemic index and they are high in sugar, so consume in moderation when dieting.  They can be enjoyed on their own or made into a jam. 

LYCHEE


Persimmons are a small orange fruit with a sweet center.  The most common types of persimmon are Fuyu and Hachiya. Persimmons have a medium glycemic index and each one has about 21g of sugar.  Persimmons contain flavonoid poly-phenolic anti-oxidants such as catechins and gallocatechin, and betulinic acid, an anti-tumor compound.   Persimmons can be enjoyed fresh, in a fruit salad, and in yogurt.


PERSIMMON


Pomegranates are a fruit with tons of sweet edible seeds on the inside.  Enjoy pomegranates by cutting them in half and scooping the seeds out.  A half cup of pomegranate seeds is about 80 calories and 12 grams of sugar.  Pomegranate is anti inflammatory and boosts brain and heart health.  It make a great sweet snack and can be added to salads, yogurts, smoothie bowls, and any meals for a sweet addition.  

POMEGRANATES


Prunes are dried plums that have a dark wrinkly appearance and a texture similar to raisins.  Most prunes sold in stores are artificially sweetened and processed, but unprocessed, unsweetened, dried prunes have a low glycemic index.  However, they are a bit high in sugar.  Prunes are high in fiber and aid in digestion. They also help lower cholesterol and are source of vitamin K and beta carotene.  They can be enjoyed on their own or added to yogurts, cereals, and salads. 


PRUNES


Raisins are dried grapes with a sweet taste, ranging from golden to purple in color.   Raisins are rich in B vitamins, iron and potassium.  Though they are a great source of energy, they are a bit high in sugar. They have an upper medium glycemic index and should be consumed in moderation.  Raisins can be eaten on their own, but make a great addition to oatmeal, yogurt, and salad.

RAISINS


Strawberries are sweet, acidic fruits that get darker, sweeter, and less acidic as they ripen.   Strawberries make a great snack because they are super low on the glycemic index, and are jam packed with Vitamin C.  They are also low in calories, and a great source of manganese and fiber.  The red coloring in strawberries contains anthocyanins, which helps to stimulate the burning of stored fat.
 Strawberries can be enjoyed fresh, in fruit smoothies, fruit salads, vinegarettes, salads, oatmeal, and yogurt.


STRAWBERRIES

Watermelon is a sweet fruit with a thick green outer skin, made of 92% water.  Watermelon is high on the glycemic index and high in sugar, so it may not be the best choice for anyone watching their sugar intake.  Watermelon contains vitamins A, B6 and C, lycopene, antioxidants and amino acids. The antioxiants in watermelon can combat the formation of free radicals known to cause cancer.  Watermelon can be eaten fresh, in fruit salads, or in smoothies.

WATERMELON


Raspberries are a small red berry similar to blackberries but sweeter and less seedy.  Raspberries are super low in sugar and low on the glycemic index, so they are a great fruit choice for anyone looking to keep their sugar low.   They are high in Vitamin C, quercetin and gallic acid, and have anti-inflammatory properties.  Rapsberries are great in oatmeal, smoothies, and yogurt.

RASPBERRIES


Starfruits can either have a sweet taste, or a tart sour taste that has been compared to a mix a green apple, pear, grape, and citrus fruits. Starfruits are low in calories and sugar, and high in Vitamin C.  They also contain flavonoids such as quercetin, epicatechin, and gallic acid. Starfruits can be eaten on their own or in fruit salads, and the outside of the starfruit is edible.

STARFRUIT


Dried fruit that is unprocessed and unsweetened has about the same sugar content as fresh fruit.  A lot of store bought dried fruit is processed, which can make the sugar content and calories much higher.  Processed dried fruit should be eaten in moderation.  Dried fruit is a great source of energy, and makes a really great on the go snack.  It can be added to oatmeal, smoothie bowls, and yogurt.  

DRIED FRUIT


Fresh fruit juice is a great way to get in your fruit for the day. Store bought fruit juice usually contains added sugars and preservatives, making it a poor choice for anyone looking to cut down on sugar. Always make sure your juice is made fresh without any added sweeteners.  Fruit juice also tends to have more sugar than whole fruit, so when given the option, always go with the whole fruit. 

FRUIT JUICE