Fruit

[Deadendgeneration]

So I'm trying to lose fat/weight. I'm about 94kg's at the moment and ideally want to get down to about 90kg's whilst reducing my body fat (hopefully getting it tested later so I can keep an eye on it). Anyway I probably eat too much fruit. Growing up we always had it drilled into us that you can't eat too much fruit.
So what are the best fruits to eat? How much should/can you eat per day? Which are the best in nutrients etc and which offer the fewest carbs per 100g's or whatever?

[GAV]

It would be easier to advise if you could post up an example of your daily intake. In the genereal sense, I would doubt that it is the fruit that is inhibiting your weight loss and is probably more related to the intake of simple sugars, dairy, fats and starches. Again, we could help you out more if you can give us an idea of intake.

[Deadendgeneration]

Morning - Oats with milk, a portion of fruit or dried fruit.
Portion of fruit
Lunch - Brown rice / sweet potato with chicken breast and steamed veggies on a good day. (On a not so good day then chilli/curry with white rice) that's homemade though so using only a small amount of peanut oil.
Portion of fruit and some nuts/seeds
Protein shake possibly with a banana in it
Dinner chicken and egg salad
Portion of fruit

I'd say on average I eat about 5-6 portions a day. From time to time I will have some pasta with my salad which I guess I should try to cut out. I drink about 2 bottles of beer or perhaps half a bottle of wine a week at the most. I also drink between a pint and a litre of low fat, high calcium milk per day, 3 litres of water and cup of tea or coffee with one spoon of honey at breakfast depending how tired I am.

I exercise every day, either weights with a small amount of cardio and some sports, an hour or so's cardio with some basketball or table tennis, or just the sports if it's a rest day. The weights have been a little lacklustre but I'll sort that out once I get back from holiday and my squat rack arrives.

['Frilla]

Blackcurrent is often referred to as a "Super fruit".

Nutrients and phytochemicalscurrants,

European black, raw Nutritional value per 100 g (3.5 oz)
Energy 264 kJ (63 kcal)
Carbohydrates 15.4 g
Fat 0.4 g
Protein 1.4 g
Thiamine (vit. B1) 0.05 mg (4%)
Riboflavin (vit. B2) 0.05 mg (4%)
Niacin (vit. B3) 0.3 mg (2%)
Pantothenic acid (B5) 0.398 mg (8%)
Vitamin B6 0.066 mg (5%)
Vitamin C 181 mg (218%)
Calcium 55 mg (6%)
Iron 1.5 mg (12%)
Magnesium 24 mg (7%)
Phosphorus 59 mg (8%)
Potassium 322 mg (7%)
Zinc 0.27 mg (3%)
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient Database

The fruit has extraordinarily high vitamin C content (302% of the Daily Value per 100 g, table), good levels of potassium, phosphorus, iron and vitamin B5, and a broad range of other essential nutrients (nutrient table, right).

Other phytochemicals in the fruit (polyphenols/anthocyanins) have been demonstrated in laboratory experiments with potential to inhibit inflammation mechanisms suspected to be at the origin of heart disease, cancer, microbial infections or neurological disorders like Alzheimer's disease.[9][10] Major anthocyanins in blackcurrant pomace are delphinidin-3-O-glucoside, delphinidin-3-O-rutinoside, cyanidin-3-O-glucoside, and cyanidin-3-O-rutinoside[11] which are retained in the juice concentrate among other yet unidentified polyphenols.[12][13]

Blackcurrant seed oil is also rich in many nutrients, especially vitamin E and several unsaturated fatty acids including alpha-linolenic acid and gamma-linolenic acid.[14] In a human pilot study, ingestion of blackcurrant seed oil by mothers reduced atopic dermatitis in their breast-fed newborns who were supplemented with the oil over two years.[15]

[TempleSlave]

So I'm trying to lose fat/weight. I'm about 94kg's at the moment and ideally want to get down to about 90kg's whilst reducing my body fat (hopefully getting it tested later so I can keep an eye on it). Anyway I probably eat too much fruit. Growing up we always had it drilled into us that you can't eat too much fruit.
So what are the best fruits to eat? How much should/can you eat per day? Which are the best in nutrients etc and which offer the fewest carbs per 100g's or whatever?

Generally all kinds of berries are supposed to be most nutritious among fruits.
I'd say that even on a fat loss program, you can have a small portion (handful) of berries with every meal.
Don't worry too much about the carb contents. Generally if you eat whole fruit (as opposed to fruit juice), you're getting quite a lot of fibre (slimming!) with those carbs and if you eat the right fruits then also plenty of nutrients of different kinds. Look up the GI (Glycaemic Index) and GL (Glycaemic Load) tables and choose the fruits with low to medium score.

[Poncey]

27 time mundials black belt world champion Renato Laranja's recommendation on which fuit and vegetables to eat.
http://www.mixedmartialarts.com/mma.cfm ... ge=1&pc=16

[m1kee50]

Blueberries are apparently known to stave off later-life loss of eyesight.

Cat don't eat fruit, anyway.