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9 Delicious Fruit Wraps To Help You Lose Weight Easily

9 Delicious Fruit Wraps To Help You Lose Weight Easily

If you’re someone who is trying to lose weight and lose weight the healthy way, you know it can be difficult. Especially, if you take pride in making your own food and paying close attention to what you eat. It can be a challenge preparing your own food to assist you along your weight loss journey and not be bored with the same recipes. Here are 9 delicious fruit wraps to help you lose weight easily.

Because the recipes below are jammed packed with fruit, not only can you eat them for breakfast to start you on the right foot, but you can also eat them for lunch and even dinner. These fruit wraps are loaded with fiber and vitamins to combat unwanted cravings. Fruits add bulk to our diets without adding all the extra calories.

1.  Strawberry Salad Wrap

Strawberry-Salad-Wrap-4

    Ingredients:

    • 2 cups shredded romaine lettuce
    • 3 sliced strawberries
    • 1/4 cup sliced cucumber
    • 1/4 cup cooked chickpeas
    • 2 tablespoons dried tart cherries (or cranberries)
    • 1 tablespoon olive oil
    • Salt and pepper
    • 2 tablespoons Gorgonzola cheese
    • 1 tablespoon sunflower seeds
    • 1 spinach wrap

    This wrap is rich in fiber, has a bold taste, and is bursting with flavor.

    (Full Recipe Here)

    2.  Sweet Mixed Fruits and Granola Breakfast Wrap

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    Mixed Gran

      Ingredients:

      • 2 flour medium tortillas
      • 1/4 cup strawberries, thinly sliced
      • 1/4 cup banana, thinly sliced
      • 1/4 cup peaches, thinly sliced
      • 1/4 cup raspberries, roughly chopped
      • 1 teaspoon raw honey
      • 1/3 cup granola (use any nuts instead)
      • 4 tablespoons cream cheese (softened)

      With all of these ingredients mixed into one wrap and the use of granola, you will have a wrap that will fill you up and provide protein at the same time.

      (Full Recipe Here)

      3.  Rainbow Breakfast Wrap

      Rainbow

        Ingredients:

        • 4 flatbread wraps
        • 1 cup Greek yogurt
        • 2 tablespoons honey
        • 1 cup granola
        • 1 banana, thinly sliced
        • 1 large mango, thinly sliced
        • 2 kiwi, thinly sliced
        • 8 strawberries, thinly sliced
        • 1 cup blueberries

        The use of Greek yogurt in this recipe will leave you feeling more full and is higher in protein than traditional yogurts.

        (Full Recipe Here)

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        4.  Jackfruit and Black Bean Wrap

        jackfruit-blackbean-wraps-9

          Ingredients:

          • 1 can green jackfruit, drained and well rinsed
          • 1 can black beans in chilli sauce
          • 1 onion, thinly sliced
          • 2 cloves garlic, crushed
          • 1 teaspoon brown sugar
          • 1 teaspoon ground cumin
          • 1 teaspoon smoked paprika
          • 1/2 cup barbeque sauce
          • 1 cup vegetable stock

          An uncommon fruit, jackfruit is sweet in taste. It is also rich in fiber, minerals, and vitamins.

          (Full Recipe Here)

          5.  Fruit and Yogurt Wrap

          yoplait

            Ingredients:

            • 1/4 cup creamy peanut butter
            • 1 container (6 oz.) Yoplait Original yogurt (any flavor)
            • 4 flour tortillas
            • 4 small strawberries, sliced
            • 1 small banana, sliced

            This sweet fruit wrap is palatable and also high in protein thanks to the peanut butter.

            (Full Recipe Here)

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            6.  Peanut Butter Apple Wrap

            pb apple

              Ingredients:

              • 4 whole wheat flour tortillas
              • 1/2 cup creamy peanut butter
              • 6 tablespoons granola cereal
              • 1 large red-skinned apple

              This is a simple and quick fruit wrap to put together that leaves you pleasantly full. Plus, its loaded with antioxidants because of the apple!

              (Full Recipe Here)

              7.  Peanut Butter Banana Wrap

              pb ban

                Ingredients:

                • Whole wheat tortilla
                • Peanut butter
                • Banana, thinly sliced

                Like the recipe above, this fruit wrap wraps up in a jiffy! It’s flavorful, plus there is the added benefit of peanut butter. This will leave you feeling full well into the lunch hour.

                (Full Recipe Here)

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                8.  Mango Coconut Wrap

                mango coconut wrap_edited-1

                  Ingredients:

                  • Juice from one mango
                  • 1 cup young coconut meat
                  • Handful fresh basil

                  Mango is sweet and colorful. It is also known to clear your skin, improve digestion, and fight heat stroke for the upcoming summer months.

                  (Full Recipe Here)

                  9.  Cheese with Fruit Wrap

                  cheesecake_fruit_wraps-458x326

                    Ingredients:

                    • 1 4 oz. reduced-fat cream cheese
                    • 2 teaspoon sugar (optional)
                    • 4 drops vanilla extract
                    • 3 8-inch whole-wheat tortillas
                    • 10-12 strawberries, thinly sliced
                    • 1/2 small cantaloupe, thinly sliced (OR 3 kiwi’s, peeled and thinly sliced)
                    • 2 bananas, thinly sliced

                    This sweet fruit wrap filled with cantaloupe provides a rich source of vitamin A, reduces inflammation, and lowers the risk for metabolic syndrome.

                    (Full Recipe Here)

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                    Tara Massan

                    Founder of Be Moved, Life Coach and Writer.

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                    Last Updated on July 28, 2020

                    14 Low GI Foods for a Healthier Diet

                    14 Low GI Foods for a Healthier Diet

                    Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.

                    What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.[1]

                    The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.

                    Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.

                    It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.

                    Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.

                    In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.

                    Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.

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                    Let’s continue with some of the best examples of low GI foods.

                    1. Quinoa

                    GI: 53

                    Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.

                    2. Brown Rice (Steamed)

                    GI: 50

                    Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!

                    3. Corn on the Cob

                    GI: 48

                    Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!

                    4. Bananas

                    GI: 47

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                    Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.

                    They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.

                    5. Bran Cereal

                    GI: 43

                    Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.

                    6. Natural Muesli

                    GI: 40

                    Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.

                    7. Apples

                    GI: 40

                    Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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                    8. Apricots

                    GI: 30

                    Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.

                    Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.

                    9. Kidney Beans

                    GI: 29

                    Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet[4]. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.

                    10. Barley

                    GI: 22

                    Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.

                    Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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                    11. Raw Nuts

                    GI: 20

                    Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet[6] and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.

                    12. Carrots

                    GI: 16

                    Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.

                    13. Greek Yogurt

                    GI: 12

                    Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

                    14. Hummus

                    GI: 6

                    When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.

                    Bottom Line

                    If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.

                    More Tips on Eating Healthy

                    Featured photo credit: Alexander Mils via unsplash.com

                    Reference

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