Fruits to Consume in Moderation
1. Grapes – Delicious, But High in Fructose
Grapes are rich in antioxidants, especially resveratrol, but they’re also high in natural sugar.
As metabolism slows with age, excess fructose can turn into internal fat and inflammation, reducing muscle efficiency.
Recommended serving: 5–7 grapes (about 100 g) at a time. Avoid eating them several times a day.
Pair with natural yogurt or fresh cheese to balance sugar absorption.
Choose red or black grapes with seeds, which contain more antioxidants and less sugar.
Alternatives: strawberries, blueberries, or apples.
2. Banana – Beneficial, But in Moderation
Bananas are an excellent source of potassium, which helps prevent cramps. However, in older adults with reduced kidney function or those on certain medications, excess potassium can cause hyperkalemia, leading to muscle weakness, fatigue, and heart rhythm issues.
Recommended serving: 1 medium banana per day, preferably in the morning.
Combine with peanut butter or yogurt to lower its glycemic impact.
Avoid eating it at night or more than one per day.
Alternatives: pear, apple, blueberries, or strawberries.
3. Watermelon – Refreshing, But Low in Nutrients
Watermelon hydrates the body well but provides little protein, calcium, or magnesium. It also contains sugar and potassium, which can be problematic in excess.
Large portions may give a false sense of fullness—leaving your muscles undernourished.
Recommended portion: 1–2 small slices (100–150 g).
Pair with cheese or a hard-boiled egg for extra protein.
Avoid eating it at night or replacing meals with it.
Alternatives: orange, tangerine, or papaya with yogurt.
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