Sep 23

How you can incorporate dried fruits in your intermittent fasting routine

Written by:  Hannelise Rademan, The Gutsy Dieticians

Intermittent fasting is an umbrella term for diets that restrict food intake to specific time windows. IF alternates period of normal food intake with extended periods of no-calorie intake. During fasting, your body utilizes your carbohydrate and fat stores to fuel your body. Whatever method of intermittent fasting you choose, it is essential to apply the same basic nutrition principles to intermittent fasting as to other healthy eating plans. 

The basic nutrition principles we would like one to follow when following an intermittent fasting diet:

  1. Drink plenty of water during your fast to prevent dehydration.
  2. Stick to healthy food, IF does not mean you can eat anything during your eating period. Eat fruits, vegetables, whole grains, lentils, healthy fats, and lean protein. 
  3. You should meet your recommended macro-and micronutrient requirements within your eating window. You can do this by consuming your 5 fruits and vegetables per day.
  4. Ensure you consume enough protein and fibre by focusing on the following:
    • Lean proteins: Eating lean protein keeps you feeling full longer than consuming other foods and will help you maintain or build muscle.
    • Fruits: Fresh, frozen, or dried. Eating fruits will help you consume enough vitamins, minerals, and fibre.
    • Vegetables: Fresh or Frozen. Eating vegetables will help you consume enough vitamins, minerals, and fibre.

Dietary fibre is a carbohydrate made up of the indigestible parts of plants, which pass relatively unchanged through our stomach and intestines. Dietary fibre is found in whole grains, fruits, vegetables, and legumes. Even though our bodies cannot digest fibre, it still plays an essential role in a healthy diet. Dietary fibre is vital for keeping the gut healthy and reducing the risk of chronic health conditions.

  HOW TO REACH YOUR 5 A DAY

One serving of vegetables is 75g or:

  • ½ cup cooked vegetables
  • ½ medium potato 
  • 1 cup salad vegetables
  • ½ cup legumes

One serving of fruit is 150g or:

  • 1 medium-sized piece (apple)
  • 2 small (Apricots)
  • 1 ½ tablespoon dried fruit.
  • 1 cup canned or chopped fruit.
  • ½ cup (125ml) 100% fruit juice

 

Dried Fruit Portion size Weight in grams Amount of carbohydrates per portion Kilojoules per portion
Apple (raw, dried) 5 rings 25g 14g 287kJ
Apricots (raw, dried) 8 halves 25g 13g 283kJ
Dates (raw, dried) 3 25g 16g 276kJ1
Figs (raw, dried) 1 large 25g 14g 302kJ
Prunes (raw, dried) 3 medium 25g 14g 282kJ
Raisins 30ml 20g 14g 274kJ
Fruit rolls ¼ large roll 20g 15g 306kJ

 

If your fasts are a bit longer- you should think about how you are going to break your fast to minimize gastrointestinal upset.

How to Break a Fast to prevent gastrointestinal discomfort or upset while consuming enough fibre.

  1. Dried fruit like dried apricots or raisins provides carbohydrates and fibre- are good fast-breaking foods.
  2. Milk or smoothies contain copper, manganese, potassium, and fibre, which provides a gentle way of breaking your fast.
  3. Try a soup that includes protein and fibre, such as soups with lentils or beans and meat or poultry.
  4. Limit your consumption of processed foods.
  5. Eat a balance of lean protein, veggies, fruits, whole grains, and healthy fats.
  6. Create flavourful, delicious meals that you enjoy.
  7. Eat your meals slowly and mindfully until you are satisfied.

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