Healthy eating is all about variety. The exact makeup of a healthy diet for you depends on a diversity of factors such as your age, gender, lifestyle, culture and dietary customs, as well as what food is available and affordable in your location.

“No matter the variety of foods tencon2022.org you eat, healthy diets should try to incorporate five servings of fruit and vegetables each day, because studies have shown that this can improve overall health and lower the risk of serious health problems, such as obesity or type 2 diabetes,” says Rachel Lander-Canseco, RD, a registered dietitian at Keck Medicine of USC.

High-fiber diets that include many fruits may also help with weight management. Since fruit is high in water and fiber, but low in calories, eating them can help increase fullness, while reducing hunger and calorie intake.

1. Watermelon

Because 90% of a watermelon’s weight is water, it’s one of the best fruits to eat if you’re trying to lose weight. A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which has been shown to help burn fat quickly.

“In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Lander-Canseco says.

2. Guava

Guavas are a nutrient-packed, delicious, fiber-filled tropical fruit that helps satisfy the appetite. They contain zero cholesterol and have much less sugar compared to other fruits like apples, oranges and grapes.

“All fruits contain phytochemicals or phytonutrients, which are chemical components in food that we think have a protective or beneficial effect,” Lander-Canseco says. “All fruits have something like that to some extent. The phytochemicals in guavas have been shown to help reduce inflammation and prevent diabetes and cancer.”

3. Grapefruit

This delicious fruit, which was first created by crossing a pomelo with an orange in the 18th century, is also a fantastic source of pectin, which has been shown to help prevent some cancers. It contains a great amount of vitamin C, folic acid and potassium. Pink and red grapefruits are packed with vitamin A and lycopene, which has been shown to help prevent chronic diseases, including diabetes and neurodegenerative and cardiovascular diseases.

“Color informs the benefits of different fruits,” Lander-Canseco says. “So, the more colorful your selection is overall, the more different benefits your body is going to get.”

4. Banana

“Considered the perfect pre- or post-workout snack, bananas are healthier than most energy bars, which often contain lots of sugar and chemicals,” Lander-Canseco says.

Although the average banana contains 27 grams of carbohydrates, this fruit can help stop weight gain, because it has only 105 calories and 3 grams of filling fiber. Bananas are also known to fight muscle cramps, keep blood pressure low and prevent acidity. Just try and stick to one banana a day.

5. Tomato

Let’s not forget that the tomato is a fruit and not a vegetable. This powerful red ally is full of antioxidants and can help reduce water retention, making you feel less bloated.

Tomatoes also fight leptin resistance. Leptin is a hormone that signals to your brain that you are full, thereby helping control your appetite.

Plus, tomatoes are very low in calories. An average-sized tomato has just 22 calories, and a large one has 33 calories. Tomatoes are also considered an appetite-suppressant “high-volume” food, which means they have high amounts of water, air and fiber.