Happy Monday! I'm sorry I didn't get this up yesterday, we are back on track though, look for Tuesday's (Day 14) challenge later today. Back to being posted a day before!
Only two more days left in this week's challenge for writing it down. How are you doing with it? I'm seeing lots of great scores, so I know you are doing it! Are you learning? Again, I love the comments I am reading, thank you for sharing!
Today's challenge has to do with fruit. I went back and forth with this one, because usually in a session with a patient it takes a while to explain why I want them to cut back on the fruit. Today's challenge goes through today and into tomorrow. I want you to stick to whole fruits instead of juice, and if you really must include juice, I want it to be a lightened up version or a very small serving. One serving of regular juice is 4 oz. If you do that, measure it! If you want to try a good lighter version, try Trop50, which is Tropicana's 50% less sugar juice. Ocean spray also makes a great Light juice, with both light options you can have 8-10oz for one serving instead of 4oz. Way better!
Because of the sugar in juice and fruit, it is a good idea to limit how often it comes in. One serving of fruit is 60 calories worth (which is only important to know for something like juice, fruit cups, dried fruit, etc, with a food label) 60 calories is about 15 grams of carbohydrate, in diabetic exchanges, this is one serving (and this is only in the case of fruit, all the other food groups are different) I will post a list of serving sizes for other fruit down below.
For the challenge, I want you to keep your fruit choices at 2 for the day (either for today if that still works for you, or for tomorrow, or both! +1 point for today or tomorrow, or +1 point for both days if you do it for both, bonus!). I have many patients that are eating way beyond that because "fruit is healthy!" Well, sort of. But all those things you get from fruit, you can get from vegetables with out the sugar! The trick is keeping your blood sugar stable, and excessive fruit intake doesn't help with that.
So, two servings of fruit a day, +1 for today, +1 tomorrow, you can get a bonus point if you do both! Find other snacks (almonds, string cheese, yogurt, veggies). Keep the serving size of fruit with what is listed below, each one equals one serving. Look for how you can break them up, such as raspberries! They are a big serving, 1 cup is 1 serving. Try doing 1/2 a cup in the morning with your cereal, then 1/2 a cup in the after noon with your yogurt. Now you still have 1 fruit to include, such as an apple in the evening.
I know for some this is much harder than others. Always feel free to comment or email questions.
Here are the Serving Sizes for Fruit:
Each serving contains approximately 60 calories, 15 g carbohydrate, 0 g protein, 0 g fat
- 1 small apple (4 oz)
- ½ cup applesauce, unsweetened
- 4 whole Apricots
- 1 medium (4”) banana
- ¾ cup blueberries or blackberries
- 1 ¼ cup whole strawberries
- 1 cup raspberries or boysenberries
- 1 cup cubed canteloupe or honeydew
- ¼ cup cubed watermelon
- 1 medium peach
- ½ large grapefruit
- 1 kiwifruit (3 ½ oz)
- ½ cup fruit cocktail, extra light syrup or own juice
- ¾ cup fresh or ½ cup canned Pineapple
- ¾ cup Mandarin Oranges
- 2 clementines
- ½ cup cubed Mango
- 12-15 grapes (3 oz)
- ½ Papaya or 1 cup cubed
- 12 cherries
- 2 small plums
- 2 small Tangerines
- 3 dried prunes (also called “dried plums”)
- 2 Tbsp raisins or other dried fruit
- 1 medium orange
- 4 oz most 100% fruit juices
Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna