Summer is the season of berries—and there are so many to choose from to sprinkle on your morning granola, snack on midday, mix into a filling smoothie, or add to a fruit crisp. These small fruits pack a serious health punch.

“Berries are one of the most nutritional dense fruits,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. “They are loaded not only with vitamins, minerals, and antioxidants but also with fiber!”

And if you’re on a weight loss journey, they’re an important fruit to have in your fridge. That’s because berries really beat all other fruits when it comes to dietary fiber content.6254a4d1642c605c54bf1cab17d50f1e

“Fiber is one essential nutrient you need to include more of in your diet when you are looking to lose weight,” explains Ehsani. “Berries provide feelings of fullness, as fiber-rich foods are digested at a slower rate than foods lower in fiber. This can help you from overeating at meal times and prevent you from reaching for more snacks throughout the day as well.”

She adds that foods rich in dietary fiber like berries provide a slow release of energy into your bloodstream over time, which keeps your blood sugar more stable.

“More balanced blood sugar prevents falls or dips, which is also important when trying to lose weight,” says Ehsani.

With that in mind, Ehsani says that the best berry to keep on hand if you’re trying to lose weight is raspberries.

How raspberries can support your weight loss journey

One cup of raspberries contains 65 calories, 15 grams of carbohydrates, 8 grams of dietary fiber, 5 grams of sugar, and 1.5 grams of protein.

“The reason raspberries are so high in dietary fiber is because the berry actually is composed of mainly little seeds,” says Ehsani. “One cup of raspberries contains 53% of your daily value of vitamin C, helping you support your immune system at the same time!”

She adds that most of the carbohydrates in raspberries are coming from the fiber, making them a naturally low carbohydrate food, which can assist when trying to lose weight. And since one cup of berries is under 100 calories per cup, they’re also a healthy low-calorie option when you’re trying to lose weight.

“Eating nutrient-dense, low-calorie foods like raspberries can be the perfect substitute when you’re craving something sweet, but looking for it not to pack too many calories,” adds Ehsani. “You can eat more of the low-calorie food in place of the higher-calorie ones.”

How to eat more raspberries

Looking for ways to add more raspberries into your diet? Ehsani suggests you can add berries to your smoothies, smoothie bowls, and on top of chia seed pudding or yogurt.

“Add it to your ice cream bowl, on top of your piece of toast or waffle in the morning, and add them into your bowl of muesli or cereal or oats,” she says.

Plus, you can make your own high-fiber jam (using fresh or frozen).

“Just mash your raspberries and mix with chia seeds and let sit. You will see the jam thicken as it sits, which you can then swirl into yogurt, spread on top of toast instead of regular jelly or jam,” says Ehsani. “Blend frozen raspberries along with a frozen banana, and it turns into a creamy soft-serve like healthy fruity soft-serve ice cream alternative.”

You could even add them to savory dishes! “Add berries to your grain and bean bowl or add them on top of a kale or spinach salad,” Ehsani recommends.

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Halle Berry has long been open about the importance of sticking to a specific diet and exercise routine as a means of managing her type 1 diabetes. To stay consistent with her workouts, Berry sticks to exercises she loves—and she just revealed which fitness routine is her favorite way to stay strong and toned.

Read on to discover which workout Berry calls her favorite, and for more go-to celebrity exercise routines, check out Vanessa Hudgens Just Shared Her Intense Butt Workout.

In a series of black-and-white photos posted to her Instagram account, Berry revealed that boxing is her preferred exercise routine.

“I hear it’s #NationalFitnessDay 🥊 🥊 This is my favorite way to stay fit. What’s yours?” she captioned the series of pics.

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It’s not boxing alone that Berry relies on to get her heart pumping, however. In an April 2021 interview with W magazine, Berry revealed that she’s a major fan of martial arts workouts. “Jiu jitsu and judo have become my fast favorites,” she explained.

When she wants to improve her mental and physical wellbeing in one fell swoop, Berry turns to yoga.

“One of the most helpful stress-releasing practices for me is yoga. To me, it’s a physical form of meditation that allows me to move negative energy out of my body,” she told Women’s Health in 2020, noting that she tries to practice yoga at least three times a week. “It’s like the stress just lifts right out of me.”

And for more on your favorite stars’ fitness routines, Ariana Grande Calls This Workout Her “Happy Place” in New Pic.

Exercise is such a crucial part of Berry’s routine that she’s even launched her own workout series. During the pandemic, the actor teamed with wellness company rē•spin to create a series of free at-home workouts incorporating her favorite exercises.

“Workout with me, @peterleethomas, and all of our @respin trainers in new martial arts-inspired exercises, plyo and more. They are what keep me sane and I am excited to be bringing them to you,” Berry told her Instagram followers.

And for more stars committing to fitness, check out A-Rod Just Shared the Weight-Loss Plan That Helped Him Shed His “Dad Bod.”

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