Fruit is a rich source of essential vitamins, minerals and fiber, and it also provides a wide range of antioxidants. Fruits are characterized by high nutritional density, that is, they contain good amounts of vitamins and minerals, compared to their low caloric content, and it is recommended to introduce different types of fruits into the system. food; Because it is associated with reducing the risk of developing chronic diseases; Heart disease, cancer, infections and diabetes, in addition to improving bowel function. The amount of fruit that the body needs to eat daily depends on age, gender, and level of physical activity, and the recommended daily amount ranges from one to one and a half cups for children, and one and a half to two cups for adolescents and adults, while people need higher amounts than those in case of increased physical activity.
What fruits gain weight
Do fruits gain weight?
Weight gain is necessary for those whose weight is less than normal, or for those who aim to increase their muscle mass, and in general, consuming more calories than those burned by the body leads to weight gain, with the need to be aware that the calories required for their consumption vary from person to person.
In the case of trying to gain weight, you can choose foods rich in calories, to provide the necessary energy and help build muscle mass, but without being a reason for the accumulation of unhealthy fats in the body, such as foods rich in sugars such as sweets and fats, especially when eaten in excess, and these foods are called the same Empty calories; They contain high calories compared to their low content of nutrients, and fruits and their natural juices are among the nutrient-rich foods that can be added to the diet for the purpose of weight gain. The following points detail some types of fruits that can be eaten properly and in appropriate quantities
Gain weight healthy:
Gain a healthy weight:
Banana: Although there is no conclusive evidence that bananas in and of themselves increase or decrease weight, the same applies to all foods, but this is due to the number of calories that a person eats, and those that his body burns, but bananas are good. Options to gain weight. It is a rich source of carbohydrates and calories, and it contains many nutrients. A medium-sized banana weighing about 118 grams contains 105 calories, 1 gram of protein, 0.4 grams of fat, 27 grams of carbohydrates, 3 grams of fiber, 26% and 13% of the daily requirement of each vitamin B6 and manganese respectively. Bananas can be added to oat flakes, or to other high-calorie foods.
Such as: various nut butters, or whole milk, to help with weight gain.
Mango: Mango or mango is one of the delicious sweet fruits, and it is a good source of calories that are mostly made of carbohydrates, and one cup, or about 165 grams of it, contains 99 calories, 1.4 grams protein, 0.6 grams of fat, 25 grams of carbohydrates, and 3 grams of fiber, it covers 67% of the daily requirement for vitamin C, 18% of the daily requirement for vitamin B9 or folate, in addition to being a good source of copper. Other B vitamins, Vitamin A and Vitamin E, can be added to smoothies, sauces, and salads, and can also be mixed with high-calorie ingredients.
Such as: nuts and coconut with the goal of gaining weight.
Coconut pulp: It is a fruit rich in fats, rich in calories, as 28 grams of it contains 99 calories and 9.4 grams of fat, and as we mentioned earlier, its contribution to weight gain depends on the calories needed by the body.
Dried fruits: Dried fruits contain calories that are beneficial to the health of the body, and due to their small size compared to fresh fruits, it is easy to obtain a lot of calories when eating, which helps to gain weight, they can be eaten as a snack, or added to salads or breakfast cereals .
Dried Apricots: Apricots are yellow in color, and can be eaten fresh or dried, and one serving of dried apricots weighs 28 grams, and contains 67 calories, 0.8 grams of protein, 0.1 grams of fat, 18 grams of carbohydrates, and 2 grams. Of fiber, and covers 6% of the daily need for vitamin A, and 8% of the daily need for vitamin E, and can be eaten with the aim of gaining weight when mixed with nuts and cheese, they are good sources of calories, fats and other foods, and it is worth noting that it contains three vegetable pigments that support health Eye ; These are beta-carotene, lutein, and zeaxanthin.
Dried figs: Fig is one of the fruits known for their simple sweet taste, and they can be eaten fresh or dried. One or 28 gram serving contains 70 calories, 1 gram of protein, 0.3 grams of fat, 18 grams of carbohydrates, 3 grams of fiber, 4% of the daily requirement of potassium and 3.5% of the daily requirement of Calcium. Dried figs can be eaten alone or added to oats, yogurt, salads and other foods.
Dates: Dates are one of the sources rich in calories, as 100 grams of it contain 277 calories, and it is rich in sugars, which contributes to weight gain if eaten in appropriate quantities, and it also contains fiber and vitamins, such as: B vitamins, vitamin A and vitamin K and many essential minerals such as: calcium, iron, phosphorous, sodium and other minerals. It should be noted that eating 100 grams of dates covers more than 15% of the daily requirement for these minerals.
Raisins: Raisins are produced from drying grapes, so the nutritional value of the two is similar, with some differences resulting from drying, for example, levels of vitamin C decrease significantly during the drying process, and it should be noted that adding raisins to the diet increases the calories consumed . A 40-50-gram serving of raisins contains 129 calories, 28.03 grams of sugar, 1.42 grams of protein, 0.11 grams of fat, 34.11 grams of carbohydrates and 1.9 grams of fiber. , And many vitamins and minerals.
Dried Plums or Dried Plums: Despite the low fat content of dried plums, which is only 0.2 grams, they are a rich source of calories and sugars, which helps in weight gain. Each 47.5 gram contains 115 calories, 18 grams of sugars and 30.5 grams of carbohydrates.
Tips to gain weight
There are some tips that help in gaining weight in a healthy and safe way, including the following: Eat protein: Protein is one of the most important nutrients for gaining weight in a healthy way, although it may lead to a feeling of satiety and fullness. Which can reduce the feeling of hunger, and lead to a decrease in appetite dramatically, making it difficult to eat in large quantities, but indicated that people who eat more than the daily requirements of a high-protein diet or a diet that contains protein in a normal proportion, and has mass Bigger muscle compared to those on a low-protein diet. . It is recommended to consume between 1.5-2.2 grams of protein per kilogram of body weight. Meat, fish, eggs, many dairy products, legumes, nuts, are high-protein foods. Protein supplements like whey may also be helpful if a person cannot. From eating enough protein from food in order to gain weight.
Eating frequently:
Low-weight people often feel full faster than others, so they should eat between 5-6 small meals during the day instead of one or two large meals. Avoid drinking fluids before meals: Most people find that drinking fluids before meals reduces their appetite, and thus it may be best to drink high-calorie drinks with a main meal or snack, or drink them half an hour after meals.
Choose foods with nutritional density:
Instead of eating junk food and calorie-free foods, you can eat foods rich in nutrients, such as meats rich in protein, which help build muscle, or carbohydrates, such as brown rice and other whole grains. This also applies to drinks, for example, you can Choose milk and juices that have good calories, rather than tea, coffee and other drinks.
Add healthy calories:
This addition does not require a major change in diet, and can be accomplished by decorating a plate with nuts or seeds. Such as almonds and sunflower seeds, or by adding cheese, fruit or whole grains.
Weight lifting exercises:
As adherence to weight training three times a week is necessary for healthy weight gain, as it helps to gain and maintain fat-free muscle mass, and people who practice these exercises continuously are advised to pay attention to the calories consumed to ensure that the body provides adequate energy needed to build muscle . Get enough sleep: Sleep provides enough time for the body to rebuild and store muscle in the right way, instead of just turning food into fat.
