Leena Watts
The Trim Healthy Mama (THM) diet is a popular weight-loss plan created by sisters Pearl Barrett and Serene Allison. While the creators of the diet are not registered dietitians, the plan has been embraced by many women, particularly mothers. The diet emphasizes eating carb-focused meals and fat-heavy meals separately and never in the same meal. There are no banned food groups in the THM diet, and fruits are allowed. However, it is recommended to limit fruits with high sugar content and to focus on low-sugar fruits such as berries. Additionally, the diet suggests limiting milk due to its lactose content.
| Characteristics | Values |
|---|---|
| Number of fruits to be consumed daily | 1.5 to 2 cups |
| Recommended fruits | Berries, apples, bananas, oranges, apricots, watermelon, pineapple, papaya, olives |
| Fruit consumption and weight loss | Fruits are low in calories, fat, sodium, and cholesterol. Eating fruits can help lower overall calorie intake and aid in weight loss. |
| Fruit and health benefits | Fruits are rich in vitamins, minerals, antioxidants, and fiber. They help maintain health and lower the risk of certain diseases such as heart disease, cancer, and type 2 diabetes. |
| Fruit and THM diet | The THM diet suggests eating fruits as a source of carbs. It recommends keeping fruit intake to 1-2 pieces and separating the consumption of fats and carbs. |
| Other foods in the THM diet | The THM diet does not ban any food groups. It includes vegetables, carbs, protein, and healthy fats. |
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What You'll Learn
Berries are a low-sugar fruit option
The Trim Healthy Mama (THM) diet is a lifestyle change that may require a long-term commitment to see continued results. It involves eating every three hours, separating fats and carbs, cutting out all added sugars, and keeping carb sources to fruits and vegetables or sprouted or sourdough bread.
Raspberries, for example, contain 5.4 grams of sugar, 14.7 grams of carbs, and 8 grams of fiber per cup. Blackberries have 7 grams of sugar, 13.8 grams of carbs, and 7.6 grams of fiber per cup, and strawberries have 7.4 grams of sugar, 11.7 grams of carbs, and 3 grams of fiber per cup. Blueberries are higher in sugar than other berries, with 15 grams of sugar, 21 grams of carbs, and 3.6 grams of fiber per cup, but they are packed with antioxidants.
Berries can be eaten on their own or used as toppings or ingredients. They can also be added to water for flavor. They are wonderful in smoothies, ice cream, or plain. You can also make a berry sauce with thawed mixed berries, stevia, chia seeds, and lemon juice, which can be a great topping for yogurt or ice cream.
While berries are a low-sugar fruit option, it is important to note that they should be consumed in moderation. A typical serving size for berries is about 1/2 cup.
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Bananas are a good source of potassium
The Trim Healthy Mama (THM) diet is a lifestyle change that may require a long-term commitment to see results. It is geared toward reducing insulin spikes and has some basic rules: eating every three hours, separating fats and carbs, cutting out all added sugars, and keeping carb sources to fruits and vegetables, sprouted or sourdough bread.
Fruits are an important part of the THM diet, and bananas are a great option as they are a good source of potassium. Potassium is a vital mineral and electrolyte in the body that carries a small electrical charge. These charges cause nerve cells to send out signals for the heart to beat regularly and muscles to contract. It also helps maintain a healthy balance of water in the cells and offsets the effects of excess dietary sodium. An imbalance of too little potassium and too much sodium can lead to high blood pressure. Bananas are also rich in fibre, which helps people feel full.
Bananas are also included in the BRAT diet, which is prescribed for patients with diarrhea or those who require a bland, easy-to-digest diet after stomach ailments. Bananas can help replenish electrolytes like potassium that are lost with diarrhea or vomiting. They also contain resistant starch, which supports gut healing and acts as food for the growth of beneficial microbes in the digestive tract.
However, it is important to note that bananas are also high in sugar and carbohydrates, which may be a consideration for people on strict diets or with conditions like uncontrolled diabetes or late-stage kidney failure. While bananas are a good source of potassium, other foods such as legumes, sweet potatoes, and beets offer more potassium per serving.
Overall, bananas can be a nutritious and convenient snack, providing various health benefits due to their potassium content.
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Oranges are high in vitamin C
Oranges are indeed high in vitamin C, with 59 mg of vitamin C per 100 g. One medium orange delivers 83 mg of vitamin C, which is almost enough to meet your daily dose. Vitamin C is important for collagen synthesis, keeping your immune system healthy, fighting free radicals in your body, and boosting iron absorption for vegetarians and vegans.
The Trim Healthy Mama (THM) diet is a lifestyle change that may require a long-term commitment to see continued results. It is a weight-loss plan that has been especially popular among women. The main rules are to eat every three hours, separate fats and carbs, cut out all added sugars, and keep carb sources to fruits and vegetables or sprouted/sourdough bread.
Fruits that are suitable for the THM diet include berries (except blueberries, which are high in sugar), and fruits that are high in vitamin C, such as oranges. Oranges are a great source of vitamin C, and they are widely eaten, making up a significant portion of dietary vitamin C intake.
Other fruits that are high in vitamin C include papaya, strawberries, and kiwi. These fruits can also be used to meet your vitamin C quota.
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Pineapples are rich in vitamin C and manganese
The Trim Healthy Mama (THM) diet is a lifestyle change that may require a long-term commitment to see continued results. It involves eating every three hours, separating fats and carbs, cutting out added sugars, and keeping carb sources to fruits and vegetables or sprouted/sourdough bread.
Pineapple is a tropical fruit that is loaded with health benefits. Pineapples are rich in vitamin C and manganese, and also add to your daily value of vitamin B6, copper, thiamin, folate, potassium, magnesium, niacin, riboflavin, and iron. Vitamin C is a strong antioxidant that can help combat the formation of free radicals, which are linked to the development of cancer. Manganese is a mineral that has several health benefits.
Pineapple is also the only known food source of bromelain, a combination of enzymes that digest protein. Bromelain breaks down protein molecules, making them easier for your small intestine to absorb. This is why pineapple works as a meat tenderizer. Bromelain also has anti-inflammatory and pain-relieving properties, helping with infections, injuries, and osteoarthritis.
Pineapple is a good source of fiber, which aids digestive health and helps prevent constipation and promote regularity and a healthy digestive tract. It is also rich in flavonoids and phenolic compounds, which are antioxidants that protect your cells from free radicals that can cause chronic disease. Antioxidant-rich diets have been shown to improve fertility, and pineapple is recommended for those trying to conceive.
Pineapple can be eaten baked, grilled, or freshly cut, and is commonly served alongside meats and poultry in countries like Brazil.
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Apricots are a good source of vitamin A
The Trim Healthy Mama (THM) diet is a lifestyle change that focuses on long-term commitment and moderation. It involves eating every three hours, separating fats and carbohydrates, limiting fats, cutting out added sugars, and keeping carbohydrate sources to fruits, vegetables, and sprouted or sourdough bread.
Apricots are small, yellow or orange, tart-tasting fruits with a stone in the middle. They are a good source of vitamin A, which is important for healthy eyes and plays a role in the immune system by having an anti-inflammatory effect. Apricots are also a good source of beta carotene, which gives them their yellow-orange colour and can be converted into vitamin A by the body.
Apricots are also a good source of vitamin C, which is an antioxidant that helps protect the body's cells from damage and is necessary for making collagen to repair wounds. In addition, apricots contain dietary fibre, which helps regulate blood sugar levels, aids digestion, and promotes overall gastrointestinal health.
Apricots are rich in potassium, a mineral that is key to good heart health and helps maintain healthy blood pressure. They also contain antioxidants such as vitamin E, which has skin-boosting properties and can help protect the skin from UV radiation and reduce the signs of wrinkles.
Apricots can be enjoyed fresh or dried, and they are a tasty addition to yoghurt, salads, and main meals.
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Frequently asked questions
The Trim Healthy Mama (THM) diet is a plan created by sisters Pearl Barrett and Serene Allison. The diet emphasizes eating carb-focused meals and fat-heavy meals separately and never in the same meal. There are no "banned" food groups in the THM diet, and fruits, vegetables, carbs, protein, and healthy fats are all allowed.
There are no fruits that are banned on the THM diet. However, it is recommended to eat fruits that are lower in calories per cup, such as berries, which are low in sugar. Other fruits that are mentioned in the context of the THM diet include apples, bananas, and oranges.
It is recommended to eat fruits of various colors, as each color provides a different set of healthy nutrients. Additionally, pairing fruit with some nuts or healthy fats can help you feel fuller for longer.
