WEIGHT CONTROL RECOMMENDATIONS

Weight Control Recommendations
by Dr. Mercola

It’s 5-2-1-0, and it breaks down like this:

5: Eat five vegetables and fruits a day (the majority of this should be vegetables). Limit your fructose consumption from fruits to under 15 grams per day. You can use the table lower on this page to help you determine the fructose content of common fruits.

2: Limit screen time — TV in particular — to 2 hours or less a day. (Robert Lustig, MD a endocrinologist at the University of California who specializes in weight loss, integrates for every minute of screen time (TV or video games) a minute of exercise is required.

1: Do one hour of physical activity a day.

0: Have zero sugar-sweetened or diet drinks.

Fruit
Serving Size
Grams of Fructose
Limes 1 medium 0
Lemons 1 medium 0.6
Cranberries 1 cup 0.7
Passion fruit 1 medium 0.9
Prune 1 medium 1.2
Apricot 1 medium 1.3
Guava 2 medium 2.2
Date (Deglet Noor style) 1 medium 2.6
Cantaloupe 1/8 of med. melon 2.8
Raspberries 1 cup 3.0
Clementine 1 medium 3.4
Kiwifruit 1 medium 3.4
Blackberries 1 cup 3.5
Star fruit 1 medium 3.6
Cherries, sweet 10 3.8
Strawberries 1 cup 3.8
Cherries, sour 1 cup 4.0
Pineapple 1 slice(3.5" x .75") 4.0
Grapefruit, pink or red 1/2 medium 4.3

Fruit Serving Size Grams of Fructose
Boysenberries 1 cup 4.6
Tangerine/mandarin orange 1 medium 4.8
Nectarine 1 medium 5.4
Peach 1 medium 5.9
Orange (navel) 1 medium 6.1
Papaya 1/2 medium 6.3
Honeydew 1/8 of med. melon 6.7
Banana 1 medium 7.1
Blueberries 1 cup 7.4
Date (Medjool) 1 medium 7.7
Apple (composite) 1 medium 9.5
Persimmon 1 medium 10.6
Watermelon 1/16 med. melon 11.3
Pear 1 medium 11.8
Raisins 1/4 cup 12.3
Grapes, seedless (green or red) 1 cup 12.4
Mango 1/2 medium 16.2
Apricots, dried 1 cup 16.4
Figs, dried 1 cup 23.0