FRUIT ● !!!!!!Eat Fresh Whole Fruit!!!!!!! No juice, no smoothies or purées, and nothing dried! ● The one exception to the no juice rule is the awesome lime--but only if you slice and squeeze by hand! ● Remember: most fruit isn’t a good source of calories, protein, or fat---so if you need calories, protein, or fat then you must combine your fruit with something more substantial! Add it to a salad with some nice grilled chicken or tofu, sliced avocado (technically a fruit), couple tablespoons of kidney beans, some sliced “above ground veg” (bell pepper, cucumber, celery, etc.), drizzle over some yummy home-made vinaigrette! ● Even if you’re watching net carbs, you can still eat some fruit---but you have to be careful (I’m looking at you, bananas, apples, and pears). It’s all about what you can fit into your macros, getting the biggest bang for the buck. Use cronometer to run a simulation and make adjustments. Fruit Serving*** Weight Net carbs Lime ½ lime, juice, fresh squeezed 25g 2g Strawberries 1 cup, halved 150g 8.6g Apricots 3 apricots, pitted 100g 10g Cantaloupe 1 cup, peeled and cubed 160g 12g Blueberries ½ cup 75g 9g Kiwi 1 kiwi, sliced 70g 8g Apple ½ apple, sliced 125g 14g Pear ½ pear, sliced 125g 15g Nectarine 1 nectarine, sliced 150g 14g Banana ½ banana, peeled 135g 14g Watermelon 1 cup peeled and cubed 150g 11g Satsuma 1 satsuma, peeled 70g 8g ***Based on typically sized fruit. Weigh yours for comparison!!!
