LAPSF

Fruit List: What’s the Carb Count?

July 20th, 2009 Posted in Bariatric surgery, Diabetes, Protein and calories, Recipes, Uncategorized, weight loss plan, weight loss surgery

Fresh, frozen, canned and dried fruits are on this list.  Fresh fruit is always going to be the best choice as frozen and canned fruits tend to have added sugar.  Protein should be the base of your diet for the most successful weight loss plan. After protein, then focus on vegetables.  Remember, fruit is considered a carbohydrate but when consumed in moderation, is an excellent source of fiber, vitamins, and antioxidants. 

 

-         In general, a serving of fruit is considered:

o       1 small fresh fruit (4 oz)

o       ½ cup of canned or fresh fruit

o       ¼ cup of dried fruit

 

Nutrition Tips:

1. Fresh, frozen, and dried fruits have about 2 grams of fiber per serving.
2. Citrus fruits, berries, and melons are good sources of vitamin C.
3. Remember fruit skins should be peeled to avoid blocking the gastric outlet or other digestive problems.
4. Avoid fruit juice!  It’s empty calories!

 

The following contains: 60 calories and 15 grams of carbohydrate

 

Apple, unpeeled, small ….. (4 oz)

Applesauce, unsweetened…(1/2 cup)

Blackberries ……………… (3/4 cup)

Blueberries ……………….. (3/4 cup)

Cantaloupe, small…………. (1 cup cubes)

Cherries, fresh ……………  12 (3 oz)

Fruit cocktail, drained …….(1/2 cup)

Grapes, small ……………..15 (3 oz)

Kiwi ……………………..  1 (3.5 oz)

Orange, small ……………. (6.5 oz)

Peach, medium fresh…….  1 (4 oz)

Pear, large, fresh ………… ½ (4 oz)

Plums, small …………….. (2.5 oz)

Raisins …………………. . 2 Tbsp

Raspberries ……………. .  1 cup

Strawberries ……………  1 ¼ cup whole berries

Watermelon …………..1 slice or 1 ¼ cup cubes

 

Amy Ingols, RD