Oranges: naturally portion controlled for weight loss

Fit Easily Into 100 Calorie Snack Trend  

The latest trend in the battle of the bulge is packaging popular snacks in portion controlled packets of 100 calories. Mother Nature figured out how to do this long ago. Sunkist â oranges come in their own portion controlled package of just 80 calories, and they’re high in fiber and water, which contributes to the “fullness factor” ¾ a key strategy for weight loss because it helps prevent overeating.

Research shows that fibers found in the fuzzy white layer of an orange curb appetite and suppress hunger levels for up to four hours after eating. In addition, oranges offer a nutritional punch in a refreshingly juicy package. In fact, compared to other “low-calorie” snacks like pretzels or popcorn, oranges offer great taste, fewer calories and more nutrients. (See chart below*)

* Nutrient values taken from Nutrition Facts Panel of products purchased from major retail grocery store

Keeping healthy snacks in the house is a must,” according to Dr. Naomi Neufeld, M.D., founder and director of KidShape, a family-based weight management program for overweight children and their parents. “It’s much easier to make wise choices if healthy snacks, such as oranges, are available. I encourage people to enjoy whole fruit rather than juice, which has virtually no fiber. Whole oranges can be eaten in satisfying portions for few calories, and they have the added benefit of providing vitamins, minerals and disease-fighting nutrients.”

The type of carbohydrate in foods impacts how quickly it is converted into sugar and enters the blood stream. Some foods, especially those containing processed white flour, are processed rapidly and cause a sudden elevation in blood sugar, followed by increased hunger as blood sugar levels normalize. “One thing we know about foods like pretzels and animal crackers is that they quickly elevate blood sugar and insulin levels, leaving you hungry an hour or two after you eat them. Oranges produce a more moderate blood sugar response, so you feel satisfied longer,” notes Neufeld.

Citrus fruits are included in the dietary programs of some of the world’s leading nutrition organizations including USDA’s Dietary Guidelines for Americans, the Produce for Better Health (PBH) Foundation’s 5 A Day Program, American Heart Association, American Cancer Society and the National Cancer Institute. Tiwary, C.M., Ward, J.A., Jackson, B.A. Journal of the American College of Nutrition 1997;16(5):423-428.

For more citrus information, nutrition tips and healthy recipes, visit www.sunkist.com