Mindful Monday – on Tuesday: Fruit… How Much Should We Eat?

I subscribe to Martha’s newsletter from her blog, simple-nourished-living.com.

Martha has been a source of Weight Watchers inspiration and guidance for me and I hope you will enjoy the information below. I copied her email to share with all of you.

Healty eating

Doing your best is more important that being the best.” ~ Zig Ziglar

Hi Colleen,

Hope your week is getting off to a great start.

Today, I’m answering a question about fruit I get asked a lot. I hope you find it helpful!

Q: Hi Martha, Have you heard about certain fruit that is particularly unhealthy to eat? I love eating fruit whether fresh or cooked. But I have read that bananas, pineapple, melons, and grapes are counter-intuitive to you losing weight. They should only be eaten rarely so I am trying to cut back on eating them. Has this been discussed within the WW community or meetings? – A Fruit Lover

A: Hi Fruit Lover, Yes, fruit can be a hot topic within the WW community.

But first, a disclaimer: What I’m about to share is ONLY my personal opinion and not officially endorsed by WW. I’m not connected with Weight Watchers at all beyond being an active lifetime member.

When I look at the history of the WW diet, I find it fascinating.

As an example, let’s look at the history of a banana on Weight Watchers, since I think it helps explain why fruit has become such a contentious topic…

The original WW plan (1960s) was very, very restrictive. Bananas, grapes, cherries, watermelon, and dried fruit were considered “illegal.” (Yes, foods were categorized as “legal” and “illegal” in the early years.) You were allowed 3 servings of fruit a day with a serving being 1/2 cup.

Later with the exchange approach, which was the plan, I lost my weight on, 2-3 servings of fruit per day, including the previously “illegal” ones were allowed. Half a medium banana or 10 grapes were considered “one serving.”

When Points was introduced in the mid 1990s, it much more closely approximated calorie counting, so both an Oreo and a banana cost you 2 points. The responsibility was on you to incorporate the plan’s “good health guideline” and eat a balanced diet.

I can remember being at WW meetings where members would say they weren’t going to “waste” 2 points on a banana when they could have a snack pack of cookies instead!

Weight Watchers caught a lot of flack from the health community for this and so fruits became 0 points with the introduction of PointsPlus. The motivation was to encourage eating fruits and vegetables because most Americans don’t get enough. I fully support this.

However, some members really struggled transitioning from Points to PointsPlus because they began overeating fruit. I think this is still an issue for some people.

I remember reading a column in WW magazine by it’s former CEO, David Kirchhoff, explaining that “0” isn’t the same as “free” and while you could have success on the plan eating a banana, it didn’t mean you could eat a whole bunch of them. This is especially true the closer you get to your goal weight when you only have a small amount of weight to lose.

Personally, I love bananas and eat one most days. I know other WWs who feel they are “fattening” and avoid them. I’ve even been in meetings with folks who were eating 5-6 bananas a day.

What I like about the WeightWatchers program is that it provides a framework that allows for individuality.

Instead of “points,” I still tend to think in terms of “servings,” so I usually limit myself to 2-3 servings of fruit and 2-3 servings of bread/starch a day, which seems to work well for me.

You’ve really got to experiment to find what works best for you.

Hope this helps!!

Your Cook Yourself Slim Friend,

P.S. As summer approaches, if you need a gentle reset with your healthy eating and weight loss goals, be sure to check out my 28-Day Smart Start Weight Loss eCourse and eBook while it’s still available at it’s crazy low Introductory Sales Price!

Made this Slim & Healthy Ground Beef Enchilada Casserole tonight and it was a hit! Very flavourful! It will be a staple in my monthly menu plan. Yummmmm!” ~ Katherine

healthy livingThanks for stopping by! ❤


10 thoughts on “Mindful Monday – on Tuesday: Fruit… How Much Should We Eat?

  1. I am on the fence with the term “fruits & vegetables” when the rule seems to be xxx servings of fruits and vegetables a day. I believe we should more veggies than fruits any day. I feel the reason the “rule” is written as it is, is because it is in alphabetical order. Just my thinking. And I agree that this has to be an individual choice, based solely on how we see the choices affecting our bodies.

    Liked by 1 person

    1. I’ve noticed that if I eat too much fruit my weight loss stalls. I am sure it is the sugar in the fruit. Now, most vegetables (not all, mind you) have little sugar. I can eat them and I am all right. It is still better to eat fruit than it is to eat sugary stuff made with flour. That is the distinction. Yes, I agree. Eat more veggies. Starting tomorrow, I am going to start photographing my meals and putting them on Instagram. If I eat it, I need to photograph it. That will keep me in line. I gained last week from not eating correctly and stress. I’m back together this week. Start all over again. ❤

      Liked by 2 people

  2. This was fascinating to read, Colleen about the “history” of fruit. While I can adjust for a potato with WW’s smart points, I was one of those years ago that would eat the cookies instead of the banana. I am so happy fruit is free because I eat much more of it. Naturally occurring fructose in fruit is simply better than the sweet cr*p that’s in processed food, not to mention the sodium! I throw blueberries and strawberries on my oatmeal for breakfast, eat a banana with some PB2 every day an hour before lunch, and I have grapes late afternoon. Lost 31 pounds eating more fruit than ever before. It certainly works for me! I had a rough week in San Diego these past few days–every day was a food fest, but I continued to eat fruit and exercise and did not gain! Get back on it Colleen, you know it works 🙂

    Liked by 1 person

    1. Thanks, Terri. I have had a heck of a time. Vacation, stress with a family situation… you get the picture. I am a stress eater. I am back on it and dealing with my cravings. I agree that it better for me to eat more fruit. I recently spoke with a nutritionist and she said I wasn’t losing because I eat too much fruit! So, I eliminated the fruit and before I knew it I was on the floury sweets. So, I agree with you. It is better to eat the fruit than it was to turn to sugar. I know better. I am cooking some cauliflower to freeze which I will then add to my smoothies. I use kale too, and my pea protein so as long as I balance the veggies with the fruit I am good. I have some back issues that stop me from heavy duty exercise. I saw my Dr. and he suggested yoga. So, I will be researching YouTube old lady beginning yoga videos. I will have to do yoga and walking each day. It is always a journey. 😉 ❤

      Liked by 1 person

  3. Years ago when I was having trouble shedding those last few pounds, my nutritionist friend suggested I try the diabetes diet. She said everyone should be on that diet. On the diet, women are permitted three servings of fruit a day (any fruit). Nothing is prohibited, but everything is allowable in moderation. I keep my weight where I want it unless I get off track. This is where your mindful eating and exercise come in to supplement a good diet.

    Liked by 1 person

    1. My recent battle with the bulge is my own fault. I am a stress eater. That does it every time. I back on track and staying away from flour and sugar, except for my two toast (45 calorie bread each slice a day). I am going to eat the fruit. It is still better than if I ate other stuff. I will have to look up the diabetes diet. I had to go dairy free, so that really limits me. Hugs for your thoughts. ❤

      Liked by 1 person

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