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Fruit can be a tricky food group, especially if you’re looking to lose weight. Yes, fruit contains carbs and naturally occurring sugar, but that doesn’t make them bad! Here’s how to eat fruit strategically for your goals.



There is a good reason nutrition experts tell you to eat somewhere between two and five servings of fruit each day. Fruit is packed with nutrients, fiber, antioxidants — all kinds of good stuff.

Now, eating as much fruit as you want, that’s a different story.

Remember that all foods, even “healthy” ones, have calories. So yes, it is possible to overeat fruit and put yourself in a caloric surplus that could cause weight gain, or get in the way of your weight loss goals.

So how do you know how much is enough?

How To Be Strategic With What Fruits You Choose

First things first: There’s a big difference between raw fruit and all the foods out there that are pretending to be fruit, like dried fruit, fruit yogurt, and fruit juice. Those things are not really fruit.

When we refer to “fruit,” we are talking about fresh produce. Many nutritionists consider certain vegetables like greens or asparagus to be “free foods” that you don’t need to track, but fruit, as healthy as it is, is not calorically free.

So, no matter your daily calorie budget that you have calculated in our V Shred app for IOS or Android— definitely track all fruit!

Next, if you are on a lower-calorie diet, you may want to stick with fruits that are lower in calories per serving. Some examples of low-calorie fruits include

  • Berries
  • Apples
  • Grapefruit
  • Kiwi
  • Peaches
  • Oranges, grapefruit, and other citrus

There isn’t anything wrong with higher-calorie fruits like bananas or pineapple. Pending your individual calorie, carbohydrate, or overall macro allowance, you just might have to enjoy a smaller portion.

There’s More Than One Way to Get Your Fruit

Suppose your calories are pretty low, or you don’t enjoy fruit? In that case, there is an easy and virtually calorie-free way to help make sure you’re getting all the micronutrients you should. One scoop of Sculpt Nation GREENS is jam-packed with vitamins, minerals, antioxidants from fruits and vegetables. Plus, they taste delicious — the strawberry flavor in particular is a fan fave.

And if you eat fruit in an attempt to curb your sweet tooth, you may also want to give our Apple Cider Vinegar Gummies a try. They seriously taste like candy! Plus, they can help give you quick “pick-me-up energy” and provide digestion and metabolism support.

One more thing worth noting: It’s rarely a good idea to ONLY eat fruit as a meal. Whenever possible, have it as part of a  balanced meals that includes protein. One way you could enjoy both is with a Sculpt Nation Protein smoothie. You can find some of our favorite protein smoothie recipes HERE, and more of them within the V Shred app.

Lots of our clients and nutritionists also post their personal favorite recipes in our private Facebook Group For Men and Women. If you haven’t joined yet, make sure to do that!

Don’t Quite Trust Yourself Around Fruit?

We get it — even something as healthy as fruit can be a “trigger” food for some people. That’s why V Shred has a team of certified nutritionists who make custom diet plans every day built around just the right amounts of fruits, vegetables, proteins, and fats. They can help you make one that respects your cravings and helps you move toward your goals.

Reach out at or click HERE, and we can start making your personalized meal plan today!