5 pieces

Fruit is a source of vitamins and minerals, in addition to vegetables. It is recommended that all of us eat fruit every day. In Indonesia, based on the Guidelines for Balanced Nutrition, it is recommended that you eat 5 servings of fruits and vegetables every day. The good news is that you can also consume fruit if you are on a weight loss program.

What are the benefits of eating fruits?

You might think of five servings of vegetables and fruit as most for one day, but this is because you are not used to it. After all, fruit contains many benefits, including:

• Simple source of sugar, fiber, vitamins and minerals.
• The fiber in fruit is useful for helping lower blood cholesterol and can help smooth bowel movements, so you avoid constipation.
• Fruit is also rich in antioxidants, such as flavonoids, vitamin C, and anthocyanins. Antioxidants can protect the body from free radicals that come from inside the body and from outside the body, thus helping you avoid diseases, such as cancer.
• Fruit can help protect body cells from damage and can also help rejuvenate cells and tissues in the body, thereby helping to prevent you from aging.

For those of you who are losing weight, fruit may be one of the mandatory menus for you. The fiber in fruit can keep you full longer, so you'll eat less throughout the day.

Fruits that make you full

The following is a list of fruits that can keep you full longer.

1. Avocado

   A study published by the Nutrition Journal found that eating half an avocado at lunch can help you feel full longer into the afternoon. In the study it was also said that 22% of women who did this were more satisfied and 24% felt a decreased desire to eat after 3 hours than women who did not eat avocado at lunch.

   Avocados contain about 13.5 grams of fiber per fruit, which is quite a lot, right? In addition, avocado also contains monounsaturated fat which is certainly good for the body. Foods that are high in fiber and rich in fat take longer for the body to digest, so hunger will last longer. For this reason, avocado is a fruit that can help you feel full longer. The monounsaturated fat content in avocados can also help lower cholesterol, thereby lowering your risk of developing heart disease.

   However, avocados are high in calories, so make sure you don't take in too much of this fruit when eating it. Eating half an avocado (about 140 calories) at each meal is enough for you.

2. Apple

   Apples are one of the fruits that contain lots of fiber and can keep you full longer. If you eat 1 medium apple with the skin, you are already consuming 4.4 grams of fiber. Yes, if you eat apples, don't forget to eat them with the skin too. In fact, apple skin contains a lot of fiber and phytochemicals which are certainly beneficial for the body.

   If you want to lose weight with the help of apples, you can eat apples half an hour before you eat. This will help you eat less. As Debra Wein, RD, President of Wellness Workdays says, "The fiber and water from apples will keep you full, so you'll eat less."

3. Pear

   Like apples, pears also contain a lot of fiber when eaten with the skin. One medium pear eaten with the skin contains 5.5 grams of fiber. If you are tired of apples, pears may be a substitute. In fact, pears contain slightly more fiber than apples, so they can help you stay full longer.

4. Raspberries

   Raspberry is a fruit that is rich in fiber. One cup of raspberries contains about 8 grams of fiber, this provides about 1/3 of your fiber needs per day. If you eat one glass of raspberries every day, maybe you can meet your fiber needs along with the addition of other fibrous foods. Apart from being rich in fiber, raspberries are also rich in antioxidants and vitamin C, which of course your body needs.

5. Banana

   In Indonesia, bananas are a common fruit that is served after meals. Apart from the relatively cheap price, bananas also contain a lot of nutrients, so they can be healthy desserts. In addition, it turns out that banana is a fruit that can fill you up because of its quite a lot of fiber. One medium banana contains 3.1 grams of fiber. So, don't miss eating one banana after eating for those of you who are trying to lose weight.

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