Sweet, Smart & Satisfying: The Best Fruits for Healthy Eating

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When you’re trying to eat clean, it’s easy to assume sweet foods are off-limits. But the truth is, nature’s candy—fruit—can absolutely be part of a healthy, balanced diet. The key is being mindful of sugar content, fiber, and how certain fruits affect satiety and blood sugar levels. You don’t have to ditch sweetness entirely—you just need to make smarter choices and pair fruits well within meals or snacks.

Below is a quick guide to some commonly enjoyed fruits, ranked loosely from “best to least ideal” for those focused on weight loss and metabolic support. Remember, moderation is key—and how you pair these fruits with other foods matters just as much as the fruit itself.

1. Cantaloupe

  • Low in calories (~27 cal)
  • High water content → very filling
  • Moderate fiber
  • Low sugar (~6g)
    ✅ Excellent choice for weight loss

2. Peach

  • Low-to-moderate calories (~30 cal)
  • Juicy and satisfying
  • Decent fiber for fullness
  • Mild sweetness (~6.5g sugar)
    ✅ Great for snacking or smoothies

3. Watermelon

  • Low in calories (~23 cal)
  • Very hydrating (92% water)
  • Lower in fiber
  • Slightly higher sugar (~7g)
    ⚠️ OK in moderation; watch portions due to high glycemic index

4. Cherries

  • Moderate calories (~40–45 cal)
  • Good fiber
  • Rich in antioxidants (great for inflammation)
  • Higher sugar (~9.5g)
    ⚠️ Nutrient-dense, but portions should be monitored

5. Grapes

  • Higher in calories (~52 cal)
  • Lower fiber relative to sugar content
  • Easy to overeat due to small size and sweetness (~11g sugar)
    🚫 Least ideal for weight loss unless carefully portioned

Best Overall Choices

Cantaloupe and peach come out on top—they’re hydrating, satisfying, and lower in sugar and calories, all while offering good fiber and nutrients. They’re a win-win for anyone keeping an eye on weight without sacrificing taste.

Pro Tip: Pair Smart

For weight-conscious clients (or anyone managing blood sugar), pairing fruit with a source of protein or healthy fat—like a few almonds, a spoonful of yogurt, or nut butter—helps to increase satiety and reduce blood sugar spikes. Another trick? Eat fruit as part of a full meal, rather than on its own. Including protein and fat with fruit reduces its glycemic load and helps you stay full longer.

And don’t forget about berries—they’re some of the best fruit options across the board. Low in sugar, high in fiber and antioxidants, and available year-round in their organic frozen form for smoothies or snacking.

Being intentional about your fruit choices doesn’t mean missing out on sweetness—it means enjoying it with more purpose and balance. By making small adjustments, like choosing cantaloupe over grapes or adding a protein source, you can enjoy fruit daily while still supporting your weight goals and overall health. It’s not about restriction—it’s about reframing how we nourish our bodies to feel fuller, lighter, and more energized.

3 recipes to try:

🥣 1. Cantaloupe Yogurt Parfait (High Protein, Low Sugar)

Ingredients:

  • ½ cup plain Greek yogurt (2% or full-fat)
  • ½ cup diced cantaloupe
  • 1 tbsp chopped walnuts or sliced almonds
  • 1 tsp chia seeds
  • Optional: dash of cinnamon or a drop of vanilla extract

Instructions:

  1. Layer Greek yogurt and cantaloupe in a small jar or bowl.
  2. Top with nuts, chia seeds, and a sprinkle of cinnamon or vanilla for flavor.
  3. Enjoy immediately or refrigerate for up to 2 hours.

Nutrition Tip: Greek yogurt adds protein, while cantaloupe offers hydration and sweetness without the sugar spike.

 

🥗 2. Peach & Chicken Salad with Lemon Vinaigrette

Ingredients:

  • 2 cups mixed greens (arugula, spinach, or spring mix)
  • ½ grilled chicken breast, sliced
  • ½ ripe peach, sliced
  • 1 tbsp crumbled goat cheese or feta
  • 1 tbsp toasted pumpkin seeds or sunflower seeds
  • Optional: ¼ avocado, sliced

Lemon Vinaigrette:

  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Pinch of sea salt and pepper

Instructions:

  1. Combine all salad ingredients in a bowl.
  2. Whisk vinaigrette ingredients together and drizzle over the top.
  3. Toss gently and serve immediately.

Nutrition Tip: This salad balances lean protein, healthy fat, and a hint of natural sweetness with minimal sugar.

🧊 3. Frozen Berry Protein Smoothie Bites (Meal Prep Friendly)

Ingredients:

  • 1 cup organic frozen mixed berries
  • ½ banana (optional for sweetness)
  • ½ cup cottage cheese or plain Greek yogurt
  • 1 scoop unflavored or vanilla protein powder
  • 1 tbsp almond butter
  • Splash of unsweetened almond milk (as needed for blending)

Instructions:

  1. Blend all ingredients until smooth and creamy.
  2. Spoon into mini muffin molds or ice cube trays.
  3. Freeze for at least 2 hours, then pop out and store in a freezer bag.

To serve: Eat straight from the freezer as a cold snack or toss 2–3 bites into a smoothie for a protein boost.

Nutrition Tip: These bites are portable, blood-sugar-friendly, and satisfying—great for mid-afternoon cravings.

Farmer’s Market Pasta

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Ingredients:

  • 2/3 cups chopped broccoli, or broccoli and cauliflower
  • 1 small onion, chopped
  • 2/3 carrots, peeled and sliced thin
  • 1 chopped red bell pepper
  • 2 cups snow or snapped peas, trimmed
  • 2 gloves of garlic, minced
  • 1 table spoon extra virgin olive oil
  • salt and pepper
  • ¼ tea spoon, each dried, basil and oregano
  • 2 handfuls of fresh spinach or arugula
  • 1-2 seeded tomatoes, chopped into fine dice
  • 3-4 grilled chicken breast, sliced across the grain
  • 8-12 oz. cooked whole wheat pasta, linguini or bow-tie work well
  • ¼ cup milk or 2 table spoons heavy cream
  • Freshly grated Parmesan cheese
  • Chopped fresh basil and/or chives for garnish

Wash and prepare all vegetables. Heat olive oil in a large skillet or wok over medium heat. Add carrots, onions and broccoli and cook, stirring often. Season with salt, pepper, and dried herbs. Add bell pepper, garlic and peas, stirring constantly. Add cooked pasta and sliced grilled chicken, tossing together. Turn the heat to medium high and stir in the milk or cream, freshly grated Parmesan cheese and the spinach and tomatoes, continuing to stir. Serve immediately with chopped fresh herbs, and extra cheese at the table.

For variety, use slices of baby squash or fresh mushrooms.

Scrambled Tofu

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This recipe, used with permission, is taken from “NEWSTART® Lifestyle Cookbook,” page 33.

Ingredients:

  • 1 pound firm tofu
  • ½ cup chopped green onions
  • ½ cup sliced mushrooms (opt.)
  • ¼ cup slivered almonds (opt.)
  • 2 teaspoons Liquid Aminos
  • 1½ teaspoons All-Purpose Seasoning (see below)
  • 1 teaspoon parsley flakes
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon turmeric (opt.)
  1. Drain tofu thoroughly in a colander.
  2. Mash in a bowl and mix in remaining ingredients.
  3. Bake at 350º F for 30 minutes, or simmer in a nonstick skillet for about 20 minutes, until all liquid has evaporated, stirring frequently.
  4. Best if mixed several hours before cooking, to let flavors blend. Serves 4.

All-Purpose Seasoning

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This recipe, used with permission, is taken from “NEWSTART® Lifestyle Cookbook,” page 167.

Ingredients:

  • 2 tablespoons onion powder
  • 2 tablespoons parsley flakes
  • 1 tablespoon celery salt
  • 1 teaspoon turmeric
  • ½ teaspoon garlic powder
  • ¼ teaspoon marjoram
  • ¼ teaspoon savory

Combine all ingredients and mix well. Store in an airtight container. Yields 13 teaspoons.

Grab your copy of “NEWSTART Lifestyle Cookbook” at http://www.pickle-publishing.com/books/newstart-lifestyle-cookbook.htm?n.

Baba Ghanouj

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Here’s one more Middle Eastern dish, something our family ate when we spent two years in the United Arab Emirates back in the ’70s. If you have family or friends in the Middle East right now, chances are they might have tried this one too.

How do you pronounce “Baba Ghanouj”? I grew up pronouncing it something like babakanoosh, but since I never learned Arabic, that might not be correct.

It’s a dip made from eggplant. Mike, a friend of mine, hated eggplant dishes of any sort, but when I gave him Baba Ghanouj to try, he loved it. He called it “Bob’s Ghanouj.” So even those who detest eggplant might like this one.

  1. Prick with a fork: 1 medium to large eggplant
  2. Roast it on a grill, or in an oven (400 degrees) until the skin is black and charred, at which point the eggplant will be soft.
  3. Peel off the skin, and place the flesh in a blender or food processor with the following:
    • 1/4 cup lemon juice
    • 1/3 cup tahini
    • 1 garlic clove
  4. Whiz until smooth. Place mixture in a serving dish. Drizzle on top: olive oil
  5. Garnish with: pomegranate seeds or dried parsley flakes
  6. Serve.

—by Bob Pickle, publisher of “100% Vegetarian,” the cookbook in which every ingredient is available at your local grocery store.

Carob Mousse

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Ingredients:

  • 1 pound silken soft tofu, cut in chunks
  • ¼ cup honey
  • 3 tablespoons toasted carob powder
  • 2 teaspoons vanilla
  • ½ teaspoon grated orange peel

Place all ingredients in a blender and process until very smooth and creamy. Pour into serving dishes and chill. Serves 5.

This recipe, used with permission, is taken from “NEWSTART® Lifestyle Cookbook,” page 61.

Hummus #1

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With all the focus on the Middle East, how about a dish or two from there? Here is the first of two variations of a popular one that can be used as a spread or dip.

  1. Combine the following in a blender and whiz until smooth:
    • 1 – 15 oz. can garbanzo beans, halfway drained of its juice
    • 3 Tbsp. lemon juice
    • 2 Tbsp. tahini
    • 3/4 tsp. garlic powder (granulated)
  2. Once the blender is on, you can remove the lid and carefully direct the mixture in from the sides with a rubber spatula. This ensures thorough, even blending.
  3. Once you are satisfied with the consistency, AFTER putting the lid back on the blender, turn off the machine.
  4. Pour into a serving dish & garnish with chopped parsley
  5. Serve.

Note: If you want a dressing consistency rather than a dip consistency, use all the liquid from the can of garbanzos instead of half.

—by Julianne Pickle, author of “100% Vegetarian,” the cookbook in which every ingredient is available at your local grocery store

Lentil Vegetable Soup

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Ingredients:

  • 2 quarts water
  • 2 cups dried lentils
  • ½ cup chopped celery
  • ½ cup chopped onion
  • ¼ cup chopped carrots
  • 3 tablespoons chopped parsley
  • 2½ teaspoons salt
  • 1½ teaspoons crushed oregano
  • 1 clove garlic, minced
  • 1 bay leaf
  • 2 cups chopped tomatoes
  1. Place all ingredients, except tomatoes, in a large kettle and bring to a boil.
  2. Reduce heat, cover, and simmer 1½ hours.
  3. Add tomatoes and continue simmering, covered, for 5 minutes longer.
  4. Remove bay leaf before serving. Can also be cooked in a crockpot overnight. Serves 9.

This recipe, used with permission, is taken from “NEWSTART® Lifestyle Cookbook,” page 169.

Baked Butternut Squash

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  1. Poke a butternut squash with a fork and bake whole for 45 minutes or until tender.
  2. Peel and remove seeds.
  3. Whip with a mixer until fluffy, adding:
    • soy milk, as needed for whipping
    • 1 tsp margarine
    • 1 Tbsp date sugar or brown sugar
  4. Garnish with toasted pecans

—provided by Julianne Pickle, author of “100% Vegetarian,” the cookbook in which every ingredient is available at your local grocery store. Available at http://www.pickle-publishing.com/best_books/vegetarian-cookbook.htm?

Garlic Oat Burgers

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    1. Place the following in a large pan:
      • 2 cups water
      • 1/4 cup soy sauce or Bragg’s Liquid Aminos
      • 1/4 to 1/3 cup chopped pecans
      • 1 Tbsp nutritional yeast flakes
      • 1 tsp garlic powder
      • 1/2 Tbsp dried sweet basil
      • 1 tsp onion powder
      • 1/2 tsp dried sage
  1. Stir well, and bring to a slow boil over medium heat.
  2. Stir in 2 cups rolled or quick oats and remove from heat
  3. Cover and set aside until cool enough to handle.
  4. Form into patties. A narrow-mouth canning jar lid can be used to make nice, round patties.
  5. Place on an oiled baking sheet.
  6. BAKE: 350 degrees for 15 minutes on each side.

TIP: These freeze very well!

—by Julianne Pickle, author of “100% Vegetarian,” the cookbook in which every ingredient is available at your local grocery store. Available at http://www.pickle-publishing.com/best_books/vegetarian-cookbook.htm?n for just $7.95 plus shipping.