Fruit can be a tasty and refreshing snack or dessert option if you make your choices wisely Most are chock full of vitamins, minerals, and phytochemicals, making them a healthier choice than other desserts and snacks. Some are higher in calories and sugar content and if you’re trying to watch your calorie intake, these may not be the best options. What are some higher calorie fruit choices to avoid if you’re trying to lose weight?

Highest Calorie Fruit Choices: Avoid Canned Fruits

Canned fruits are tasty and convenient, but they’re often swimming in a sugary syrup that’s not diet friendly. Fruits contain natural sugar of their own, so there’s no point in adding additional carbohydrates by eating fruits packed in syrup. If you already have cans of fruit in the cabinet, drain off as much syrup as you can before eating it. You can also put the fruit into a strainer and run water over it to remove any syrup that remains. Stick to fresh produce whenever possible, but frozen fruit will do as long as it has no added sugar.

Highest Calorie Fruit Choices: Nix the Dried Fruit

It sounds so earthy and natural to eat dried fruit; but don’t be fooled by the commercials showing healthy looking campers eating dried fruit on the trail. When water is removed to dehydrate the fruit, the sugars become more concentrated and the fruit becomes more calorie dense. Ten dried apple rings have around 160 calories, but you can enjoy a medium sized apple for only 70. A half-cup of raisins will set you back over 200 calories, not to mention the sugar load. Nix the dried fruits and go fresh to save some serious calories.

Highest Calorie Fruit Choices: Don’t Drink Your Fruits

Fresh fruit juice may be better for you than a soda, but fruit juices are concentrated sources of natural sugar even if they don’t have any added. Plus, you’ll miss out on the heart-healthy fiber in the whole fruit. Head to the produce aisle for your next fruit fix and you can reap better benefits for fewer calories.

Highest Calorie Fruit Choices: Choose the Right Fruits

Fruits that are high in natural sugars and calories are pineapple, banana, avocados, oranges, passion fruit, grapes, and pear. Berries of all types including strawberries, blueberries, and blackberries, are the best choice in terms of calories and sugar. Although melons are a little high in sugar, they’re generally low in calories. Berries and melons are rich in phytonutrients and antioxidants which is a healthy bonus.

The bottom line? Fruit is an integral part of any healthy diet plan, but choose wisely. Stay away from dried and canned fruits to avoid calorie overload.