how to find percentage of water in fruits and vegetables
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Percentage of Water in Fruits
According to the USDA, a whole host of different fruits have very high water content.
If you’ve ever enjoyed a wedge of fresh watermelon, you’re familiar with its refreshing juiciness, which is due to its water content. This fruit is No. 1 in water content. Other fruits that are more than 90 percent water include strawberries, grapefruit and cantaloupe.
Peaches, Asian pears, blackberries, papaya, nectarines, plums, oranges, apricots, pineapple, raspberries, apples, blueberries and mangos are all more than 80 percent water.
Include These High-Water Vegetables
A variety of vegetables have a composition that’s 89 percent water or more, according to the USDA.
These include lettuce, celery, bok choy, radishes, cucumber, zucchini, watercress, tomatoes, green bell peppers, asparagus, portabella mushrooms, Swiss chard, okra, cabbage, cauliflower, broccoli and spinach.
High Water, Low Calories
In addition to replenishing your body’s fluids, the water in fruits and vegetables contributes one of two factors that make them such good choices for weight management. Water and fiber add bulk, yet don’t contain calories.
A higher percentage of both results in foods with fewer calories per portion. In other words, you won’t consume too many calories when you eat a normal — and filling — portion.
According to the Mayo Clinic, foods with high water content have lower energy density, meaning you can eat larger amounts of them while consuming fewer calories. The ability to actually eat a satisfying amount of healthy food while losing weight, versus limiting portions to restrict calories, facilitates weight loss.
Keep Yourself Hydrated
Not having enough water in your body, a condition called dehydration, can lead to serious health issues.
Symptoms of mild dehydration include dry lips and mouth. Moderate dehydration can lead to dizziness, lightheadedness, headache, reduced urine output, fatigue and muscle weakness or cramping. In severe cases, dehydration can lead to irritability, confusion, lack of sweating, rapid heart rate, fast breathing, cold hands, fever, blue lips and little to no urine output.
Read more: The Consequences of a Lack of Water
Meet Your Water Requirements
Electrolytes, such as sodium and potassium, must dissolve in water before they can trigger muscle contractions and nerve impulses, according to the Mayo Clinic. Water helps regulate body temperature, protects your brain, cushions joints, transports nutrients and impacts blood volume.
The amount of water you need to consume changes depending on your activity level, the temperature and whether you’re losing excess water through sweat or urine. Under normal circumstances, women need 2.7 liters, and men should consume 3.7 liters of water daily, according to the National Academies for Sciences. This recommended intake includes the water you get from foods.
This Is the Weight-Loss Program That Actually Worked for LIVESTRONG.com Readers Across the Country
You’ve heard it a hundred times: Anything that sounds too good to be true when it comes to weight loss probably is. But when every weight-loss program out there promises undeniable results, how do you know which ones are legit and which ones are just marketing spin?
The key is looking at people’s real-life experiences, which is why we asked LIVESTRONG.com readers across the Unites States to share the weight-loss approach that worked for them.
One standout? Noom, the psychology-based weight-loss program that emphasizes adjusting habits to help people lose weight and keep it off. Keep reading to hear what three LIVESTRONG.com readers had to say about how this weight-loss approach fit into their lifestyles.
Michele Giannini | Clinton Township, New Jersey
Working long hours in an office environment for over 20 years and having two children, my weight had crept up.
I’d get really into a program and inevitably get injured. I had a high-stress job and life in general, and I noticed a year or two ago that even my workouts made me feel more stressed. I would get stronger and more fit, but generally not lose weight. Nothing ever felt right long-term. Nothing seemed sustainable.
In February, I saw an ad online for a free trial for Noom. I loved it right off the bat and signed up for a membership. I set my goal at 135 pounds, which was about 22 pounds from where I started. Once I reached that goal, I set another five-pound goal. In total, I’ve lost about 28 pounds, and my lifetime goal is to maintain within five pounds of my current weight.
The major difference for me was the psychology behind Noom. The articles I’d read daily and the quizzes and self-assessments taught me so much. My thoughts completely changed regarding food and exercise. I learned why I ate the things I ate, and when, and how much. And because I am more concerned with movement over exercise, I’m enjoying walks and other gentler exercises that alleviate my stress rather than add to it. I feel so strong and healthy and I’ve never received so many compliments. The impact has truly been immeasurable, and I love how I’m now able to inspire others.
Nolan Carlson | West Fargo, North Dakota
I’ve tried a number of different diets, but ultimately they’ve resulted in short-term progress. I was looking for an app-based program so I always had it with me, and when I saw the commercial for Noom I thought I’d give it a try. I’ve been using it for about two months now, and I’ve lost 10 pounds.
Noom is different from other diets I’ve tried because it uses a plan based on caloric density. It doesn’t eliminate foods from your diet, but instead educates you on why certain choices are more beneficial for you than others. Noom also gets into the psychology and physiology of dieting and cravings — why your body signals you to eat at certain times, and why you feel urges to binge or grab something salty or sweet. Every day has reading lessons to help you make smarter choices, and you have the opportunity to share with a personal coach or a group.
Some of my favorite things about the Noom program are the daily weigh-ins, logging my food and the fact that I can still eat a wide variety of foods without starving myself or being on a non-sustainable diet.
The program works, but it still requires discipline. That’s the key to any diet. Any diet is only as good as the person willing to follow it. Much of my lack of progress is a result of me ignoring the lessons Noom has shared.