Top 10 Reasons To Eat More Fruit

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10. Fruit is easy to take to-go. Whether it is an apple, banana, or smoothie, you can easily take fruit with you for a healthy snack or small meal. For women, it can fit into your purse. Men can fit it into your jacket pocket. It is the ideal mid-morning or mid-afternoon snack. Or it can serve as your dessert after lunch. So the next time you are headed out for the day, be sure to take a piece of fruit with you! That will get you one serving closer to your daily recommended 5!

9. Fruit is a cost-effective snack. Healthy food can be expensive in general, but a piece of fruit is cheaper than a bag of chips from the vending machine. If you buy fruit that is in season, it is very reasonably priced! A 3-lb bag of apples costs about the same as a large bag of potato chips. Several times recently I have found pears for $1.50 per pound and strawberries for $2 per pound (at Publix, my grocer of choice for fresh produce). And, of course, bananas are always the cheapest and are rarely sold for more than 75 cents per pound. So on your next trip grocery trip, spend your snack bucks in the fresh produce section! Or consider dried fruits as another good alternative to chips, cookies or candy bars.

8. Fruit is perfect for dipping. There is no better snack than a fruit tray with dip, whether chocolate, caramel,  or cream cheese. This makes it ideal for parties or served with any meal. If you have surprise guests and you don't have dessert in the house, just cut up some fresh fruit and plate it with some yogurt as a dip. It is ideal for kids of all ages. Young children especially love fruit and dipping their foods, so teach them proper eating habits at that age. I continue to practice the good eating habits that my mom passed on when I was young!

7. Fruit can satisfy your sweet tooth. If you are like me, you might look for something cool and sweet at night to satisfy a craving. So why not munch on strawberries or grapes instead of chocolate, cookies or ice cream? Save the calories and boost your health while still enjoying something sweet and delicious. Try replacing your candy jar with a bowl of fresh berries on your kitchen counter. There is no guilt in grabbing a couple of grapes every time you pass by.

6. Fruit is the perfect complement to a warm, sunny day. What is a July 4th cookout without watermelon? When your kids come in from playing outside, serve them grapes or orange slices. After doing yardwork or jogging outdoors, munch on some cherries. Pack an apple in your picnic lunch basket. Fruit is cool and refreshing because it is full of water, which will help to keep you hydrated. A fresh fruit smoothie is a perfect alternative to a high-calorie milkshake.

5. Fruit helps to prevent future disease. Blueberries can help to prevent Alzheimer's Disease. Healthy eating can prevent heart disease and stroke. Good eating habits should begin at a young age and continue throughout your lifetime in order to maximize your health and minimize future medical issues.

4. Fruit helps you to lose weight. It is a low-calorie food, so it is the perfect snack for those who are dieting. If you want to lose weight, try replacing all sweet snacks with fruits. If you are really rushed for time in the mornings, cut up your fruit the night before and pack it in a tupperware to eat with breakfast or as a snack. If you do not have 1-2 servings for breakfast and lunch, it will be nearly impossible to consume your recommended 5 per day.

3. Fruit is full of vitamins and minerals. It is one of the best ways to increase your vitamin intake without taking a vitamin supplement. And the best way to benefit from vitamins is naturally, from your foods. Whether you need to boost your immunity, eyesight, bone/joint health, heart or mind, fruit will give you the vitamins needed for your body to function optimally.

2. Fruit is full of fiber and water, which maintains a healthy digestive system. While 100% juice has vitamins, fresh fruit is healthier because you eat all of the good parts of the fruit, especially the fiber/pulp and skin. Without sufficient fiber in your diet, you will continually look for products to improve your regularity. So do it the natural way with plenty of fresh fruit!

1. Fruit helps to fight cancer in your present and future. It is stocked full of antioxidants, which fight free radicals that enter your body through the environment and bad foods/chemicals. There are many anticarcinogenic foods, but none ranks higher than fruit. So if you want to have a healthier future, start by eating healthy now. 20 or 30 years from now may be too late to prevent cancer in your body.

Are Salads Overrated For Weight Loss?

I have recently talked to a lot of people who are trying to lose weight, who have lost weight, and even a few non-pregnant ones who have gained weight. There are a few common factors among those who have succeeded at losing weight: exercise and consistent diet changes. Eating only salads is not on that list, but out of my own experience (25 lb. weight gain in college and 25 lb. weight loss afterward), they are not overrated, and here are a few reasons why I like them so much!

Why salads are a good component of your weight loss program:
1. They taste good (depending on your toppings).
2. There are a ton of varieties, so your tastebuds will not get bored.
3. They are full of vegetables, which are high in nutrients, water and fiber yet low in calories.
4. You can easily add protein to give a complete meal (nuts, eggs, cheese, meat, legumes, etc).
5. The salad dressing aisle is full of salad toppings for additional flavor and crunch.
6. You will always find new and tasty salad recipes on Food Network.
7. They are a perfect opportunity for olives, artichoke hearts, heart of palm, sunflower seeds, dried fruit or even cooked vegetables.

Downfalls of salads:
1. Too much salad dressing can add excessive amounts of fat and calories to your diet.
2. Not enough vegetables. Some salads have just a little lettuce and the other toppings are all high-calorie, such as crispy chicken, bacon, cheese, etc.
3. You may get hungry quickly, if it is a low-calorie salad.
4. They usually take longer to eat than a sandwich, which is difficult if you are on the run.
5. They must be eaten fresh for best results.
6. Beware of bugs. I once ate a salad and when it was almost done, I found a dead fly in it. I have even heard of people finding a moth or bigger insect among the salad leaves.
7. Iceberg lettuce is not very nutritious, compared to dark, green leafy options.

Guaranteed ways to lose weight:
1. Cut out all sodas and sugar-filled drinks. Replace with water.
2. Cut out all desserts.
3. Decrease all portion sizes.
4. Decrease or eliminate fried foods.
5. Exercise daily, including cardio and strength training (especially intervals and high-intensity training).
6. Eat breakfast early, and stop eating late at night.

The most important part of your weight loss program is to know your weak areas and take specific steps to change those bad habits. If not, you will be on a weight loss program your whole life. Your weaknesses are different from everyone else's, so find what is most effective for you. It may mean eliminating all desserts or eating a salad a day or increasing gym time or joining Jenny Craig. I have yet to see a truly motivated weight-loss candidate that has not succeeded. True motivation requires ACTION!!!