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Fruit
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Yes, you can eat fruit and still lose weight!
Notes:
- It is recommended that you always eat fruits that
are fresh.
- If fresh is unavailable to you, use frozen,
- If frozen is unavailable, then canned - but only packed
in their own juices and not syrup! NO SYRUP NOT EVEN LIGHT!
** Choice of Fruit for Breakfast Every Day:
Grapefruit
may be replaced any day by any of the following fruits in season: 1/2 cup diced fresh pineapple or 1/2 mango or 1/2 papaya
or 1/2 canteloupe or a generous slice of honeydew, casaba or other available melon
(refer to the list at
the bottom of the page for better choices than these).
Grapefruit
Q: If I cant get good fresh grapefruit in the stores, can I eat canned grapefruit, or grapefruit juice instead?
A:
If fresh grapefruit, cantaloupe, other melons, or fruits in season are not available, you may use unsweetened, canned grapefruit
juice or slices. However, I prefer that you eat whole grapefruit or other fruits which provide bulk, and are more satisfying.(p.38)
The magical powers of grapefruit!
Tart and sweet, grapefruit is low sugar, fat free, cholesterol free, contains antioxidants like Vitamin C to fight
cancer, contains pectin to lower cholesterol and the Texas Ruby Reds have 5 phytonutrients which do all sorts of wonderful
things for you, including aiding in symptoms of menopause. The
enzymes help digestion, and even prevent the absorption of fats and carbohydrates. Even the oil can reduce cellulite and help
the lymphatic system and the aroma can help alleviate depression.
Members Suggest:
Broil the grapefruit half with a little artificial sweetener on top...
Or cut a Ruby Red Grapefruit in half and freeze it
- tastes like sorbet!!!
Buy a grapefruit spoon - its got handy ridges on it to dig right in
Although they are allowed, dried fruits are concentrated with natural fruit sugar, so they should
be saved for the Keep Trim weeks. Always look for dried fruits with no added sugar, and preferably, no sulfites.
Bananas
are higher in starch and carbohydrates than most other fruit, so it is a good idea to eat them moderately, but they are permitted.
Some
members tend to lose less rapidly when they eat a lot of bananas.
"Btw, don't beat yourself up for eating a banana. It's healthy, and a much better snack to
reach for than some sugary or salty processed foods (i.e. chips, etc). A small banana is about 60 calories and a medium banana
has about 110, and has all sorts of good vitamins and minerals (potassium, fiber, etc). If you were going to fall off the
SMD
wagon, at least you reached for fruit. ;)"-kg
Watermelon contains more sugar than almost any other
fruit!
Grapes and cherries contain one carb EACH!
On days where "unlimited fruits" are listed, it is
suggested that you select fruits lower in carbohydrates and natural sugars (see the lists below). Use your best judgement,
and refer to www.fitday.com to help with your calculations.
Melon and berries work best for most people, keeping
the richer fruits like bananas in moderation.
It is also strongly suggested that the alternate
diet be followed on these days, which adds a serving of protein in the form of cottage cheese to the unlimited fruit, helping
to stabalize your blood sugar levels.
SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH
4
oz. lowfat cottage cheese
1 T. low-fat sour cream
Sliced fruit, all you want
3 whole
walnuts or pecans
Coffee/tea/no-sugar diet soda of any flavor
(Tip: puree the cottage cheese & sour cream to make a whipped
topping, sweeten with Splenda, vanilla, and serve over mixed berries & w/ chopped nuts for a "sundae topping")
BEST FRUIT CHOICES: (lowest
in sugar & carbs)
1/2 cup strawberries
1/2 cup raspberries
1/2 cup blueberries
1/2 cup blackberries
apple
peach
orange
pear
plum
tangerine
SWEETER FRUIT CHOICES:
(higher in sugar & carbs)
Bananas
Raisins
Grapes
Watermelon
Cherries
Pineapple
Mango
Papaya
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Fruit Carbohydrate Counter
CARBOHYDRATE/FIBER COUNTS
Apple 1 (about 5
oz), w/skin 21.1 g 3.0 g
Apples, Dried 10 rings (about 2 oz.) 42.2 g 5.6 g
Apricots 3 (about 4 oz.) 11.8 g 2.0 g
Apricots,
Dried 10 halves 21.6 g 2.7 g
Avocado 1/2 (about 3 oz.) 7.4 g 2.5 g
Banana 1 (about 4 oz.),
w/out skin 26.7 g 1.8
g
Blackberries 1 cup 18.4 g 7.2 g
Blueberries 1 cup 20.5 g 3.3 g
Breadfruit 1/4 (about 3 oz.) 26.0 g 4.2 g
Cantaloupe
1 cup cubes 13.4 g 1.3 g
Carambola 1 (about 4 oz.) 9.9 g 2.2 g
Casaba 1 cup cubes 10.5 g 1.4 g
Chayote 1/2 cup,
chopped, boiled 4.1 g 2.4 g
Cherimoya 1/2 (about 10 oz.) 65.6 g 8.7 g
Cherries, Acerola 3 (about 1/2 oz.) 1.1
g 0.2 g
Cherries, sour 1 cup, w/out pits 18.9 g 1.9 g
Cherries, sweet 1 cup, w/out pits 24.0 g 1.6 g
Cranberries
1/2 cup 6.0 g 2.0 g
Currants, Black 1 cup 17.2 g 4.4 g
Currants, Red or White 1 cup 15.5 g 4.8 g
Currants, Zante,
Dried 1/2 cup 53.3 g 4.9 g
Dates 5 (about 1 1/2 oz.) 30.5 g 3.5 g
Figs 3 (about 5 oz.) 28.8 g 5.0 g
Figs, dried
3 (about 2 oz.) 36.7 g 5.2 g
Grapefruit, Pink or White 1/2 (about 4 oz.) 9.5 g 0.7 g
Grapefruit, White 1/2 (about
4 oz.) 9.9 g 0.7 g
Grapes, American 1 cup 15.8 g 0.6 g
Grapes, European 1 cup 28.4 1.1 g
Guava 1 (about 3 oz.)
10.7 g 4.9 g
Honeydew 1 cup cubes 15.6 g 1.4 g
Kiwifruit 1 (about 2 1/2 oz.) 11.3 g 2.6 g
Kumquats 5 (about 3
1/2 oz.) 16.4 g 3.7 g
Lemon 1/2 (about 1 oz.), w/out skin 2.7 g 0.6 g
Lime 1/2 (about 1 oz.), w/out skin 3.5 g 0.7
g
Litchis 10 (about 3 1/2 oz.) 15.9 g 0.5 g
Litchis, dried 1 oz. 19.8 g 0.6 g
Longans 20 (about 2 oz.) 9.7 g 0.7
g
Loquats 10 (about 3 1/2 oz.) 12.1 g 1.7 g
Mamey 1/2 (about 7 1/2 oz.) 26.4 g 6.3 g
Mango 1/2 (about 3 1/2 oz.)
17.6 g 2.1 g
Nectarine 1 (5 oz.) 16.0 g 2.2 g
Orange 1 (about 4 1/2 oz.) 15.4 g 3.1 g
Papaya 1/2 (about 5 1/2
oz.) 14.9 g 2.6 g
Passion Fruit 5 (3 1/2 oz.) 23.4 g 1.7 g
Peach 1 9.7 g 1.4 g
Peaches, dried 5 halves(about 2
oz) 39.9 g 5.3 g
Pear 1 (6 oz) 25.1 g 4.3 g
Pears, dried 5 halves (3 oz.) 61.0 g 11.5 g
Persimmon 1 (6 oz.) 31.2
g 2.9 g
Pineapple 1 cup cubes 19.2 g 1.9 g
Plantains 1/2 cup slices, cooked 24.0 g 1.8 g
Plums 2 (about 4 3/4
oz.) 17.2 g 2.0 g
Pomegranate 1/2 (about 3 oz.) 13.2 g 2.8 g
Prickly Pear 1 (about 3 1/2 oz.) 9.9 g 3.7 g
Prunes
5 (about 1 1/2 oz.) 26.3 g 3.0 g
Pummelos 1 cup sections 18.3 g N/A
Quince 1 (about 3 oz.) 14.1 g 1.7 g
Raisins,
golden, Seedless 1/2 cup 57.7 g 3.9 g
Raisins, seedless 1/2 cup 57.4 g 3.9 g
Raspberries 1 cup 14.2 g 6.0 g
Sapote
1/2 (about 4 oz.) 38.0 g 4.4 g
Strawberries 1 cup 10.5 g 3.9 g
Tangerine 1 (3 oz.) 9.4 g N/A
Watermelon 1 cup
cubes 11.5 g 0.6 g
Glycemic Index
The tricky but helpful Mendoza Glycemic Index:
the lower the number, the better the fruit is for SMD dieters.
FRUIT AND FRUIT PRODUCTS (Glucose Based )
Cherries 22
Grapefruit 25
Apricots,
dried 31
Pear, fresh 37
Apple 38
Plum 39
Apple juice 41
Peach, fresh 42
Orange 44
Pear, canned
44
Grapes 46
Pineapple juice46
Peach, canned 47
Grapefruit juice48
Orange juice 52
Kiwifruit 53
Banana
54
Fruit C0cktail 55
Mango 56
Apricots, fresh 57
Apricots, canned, syrup 64
Raisins 64
Cantaloupe
65
Pineapple 66
Watermelon 72
Members Suggest:
"I have information on "thermic" fruits .. and
is for general information only and on SMD on fruit day this information may also help you decide what fruits to eat. :)
Below
are just a few fruits that can be consumed and what times are best to consume them:
Early in the day
• Apples
•
Strawberries
• Oranges
• Grapefruits
• Cherries
• Pears
Later in the day (after
6pm) and possibly post-workout
• Grapes
• Bananas*
• Peaches
• Pineapple
• Dates
•
Figs*
*Because of higher tryptophan levels, these may be helpful in
inducing sleep.
The fruits consumed earlier
in the day generally have a low GI (below 50) as to keep blood glucose at a more even level. The fruits labeled for use after
6pm, or after a workout, generally have a higher GI (around 70 or more) in order to rapidly restore glycogen levels and induce
a state of sleepiness. This is especially true in the case of bananas and figs.
You might even try consuming five different
fruits per day. This will give you all of the health protection that you need, and you'll still keep your carbs low.
Will
an apple a day keep the doctor away? Well, maybe. But
hopefully, fruit and the fructose that it contains aren't quite as
evil
as some make them out to be." -fairkismet
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