One of the hardest parts of any healthy diet change is understanding what to eat and fighting back against cravings.

Now one of the worse ones are sugar cravings. Sugar can be one of the hardest ones to overcome given Its in just about everything. Having said that not all sugar is created equal.

When making better choices we want you to limit the amount of processed sugar you find in your cookies, cakes, lollies and treats that come in boxes but the natural sugars in fruit can be used to help a sweet tooth.

Fruit can also help you feel fuller for longer, due to the fibre content. Now that doesn’t mean you shouldn’t track your sugar intake when eating fruit. Too much sugar of any kind can put a serious dent in your weight loss goals, and lots of fruits pack a ton of it.



Having no more than two servings of fruit a day. Remember the key to weight loss is PROTEIN but fresh fruit in your diet everyday can’t be ignored.

One serving of fruit can either be a whole fruit that fits in your hand, like an apple or orange, or one cup of cut fruit, like a fruit salad. You should stick to eating fresh fruit against eating a ton of dried fruit if you’re trying to lose weight.

Dried fruit sugar becomes more concentrated as it loses volume. The servings of dried fruit are very small, very sweet, and very high in sugar and people tend to overeat dried fruit because of the small serving sizes.The best thing is to focus on eating fresh fruit and it will keep you on track.

They will always have the highest fibre content, the lowest sugar, and are the healthiest options to help you kicking those goals!



“An apple a day keeps the hunger pains away” (see what i did there)

If apples were a heavyweight boxer they would be Mike Tyson. A powerhouse fruit packed with fibre, flavour and nutrients plus it’s easy to pack in the lunchbox.

Apples are one of the best sources of fibre on the planet helping you stay full. They are crunchy, which means they take longer to consume (all that chewing!) and more satisfying to eat compared to other snacks.

Fun fact an apple is almost three times as filling as a chocolate bar (10Trusted Source).



We are talking blueberries, strawberries and raspberries!

Now these little buggers may look unassuming but they are a hand grenade of health.

One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fibre, as well as 150% of the RDI for vitamin C.

The best part is if you have a magic bullet blender you can mix them into your breakfast Man Shake to get that extra kick!



Our friends across the ditch claim quality exports like the all blacks, Russel Crowe, Manuka honey and even the mighty pavlova (not true tho)

The one thing they do have that is a hidden gem is the mighty Kiwi fruit! They’re very nutrient-dense and an amazing source of vitamin C, vitamin E, folate, and fibre, and have significant health benefits.

Previous studies have shown that kiwi fruit can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits (25Trusted Source26Trusted Source27Trusted Source28Trusted Source).

Diets high in fibre from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health.



With the warmer weather around the corner now is the time to focus on melons. (have a giggle? good now let’s move on)

Watermelon specifically is low in calories and has a high water content, which makes them very weight loss friendly. For example 1 cup (150—160 grams) of watermelon, is around 46 – 61 calories.

Though low in calories, watermelons are rich in fibre, potassium, and antioxidants, such as vitamin C.

The best part is watermelon is about 90% water, so not only does it help you stay hydrated, but it also aids in helping you feel fuller for longer too.



Remember the days on the footy field and halftime was full of orange pieces?

You were doing the right thing back then so lets keep it going! Like all citrus fruits, oranges are low in calories while high in vitamin C and fibre. They are also super filling.

Truth is oranges are four times more filling than a croissant and twice as filling as a muesli bar!

A lot of people will focus on drinking orange juice instead of eating an actual orange, sure Its messier but orange juice is PACKED with sugar.

So if you want to stay on track If you are better to eat oranges rather than drink orange juice.



A staple in every household fruit bowl Bananas are extremely healthy and bloody delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss. Aside from being very nutritious, they are also a highly convenient snack food coming in their own wrapper.

While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense including potassium, magnesium, manganese, fibre, numerous antioxidants, and vitamins A, B6, and C.

Think of it as a natural alternative to an energy bar or sports drink. You can use it when the 3 pm slump comes along. Eating a banana instead of a chocolate bar or other junk food helps maintain your weight loss goals.

Plus, the natural sweetness of a banana can satisfy your sweet tooth.