Excess of fruit and weight gain

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Overview

Too much fruit can help a person gain weight. Excessive intake regardless of food, may gain weight. But some foods can be consumed in larger quantities than others.

Fresh fruit contains about 15-20 calories per 30 grams. For example, a medium-sized apple (about 200 grams) contains about 100 calories.

Dried fruits have the highest number of calories, 180 grams of raisins contains about 500 calories, and for most of people, this could mean calories too much.


Contents

1. Overview
2. When weight gain occurs?
3. Amount of fruits and vegetables needed for a person


When weight gain occurs?

Weight gain will occur when a person consumes more calories than he / her can burn. Therefore, if based on individual needs energy, an individual should consume 2000 calories to maintain weight; if these values were supplemented with 500 calories in a week would earn half a kilogram.

In general, although it is encouraged daily consumption of fresh fruit is quite simple to make excess of fruits and vegetables rather in terms of weight control than of maintaining a diet rich in nutrients.

30 grams of vegetables have about 5-10 calories, almost half the amount of fruit. Remember that if you include in your diet fruits and vegetables without doing exercise it will be difficult to lose weight.

Fruits and vegetables brought in daily meals have many health benefits. Their high fiber content helps keep control of blood glucose levels, reduce cholesterol and lower the risk of colon cancer and other cancers. They contain antioxidants and phytochemicals that reduce the risk of coronary heart disease.


Amount of fruits and vegetables needed for a person

Most people know that you should eat five portions of fruit and vegetables a day, but few know that they should come from a variety of sources.

Use the same types of fruit and vegetables every day is not recommended because they do not cover requirement of vitamins and minerals

1. Fruit – To enjoy the maximum benefits offered by fruits, eat them fresh with their skins. Dried fruits and fruit juices should be introduced weighted in your diet because they lose much of their natural fibers in the process of spinning, while in the case of dried fruits, vitamin C level is much lower.

A portion will be approximately 80 g and could be composed of:
- An apple, banana or orange medium size
- Three tablespoons of chopped fruit, cooked or canned
- 150 ml of fruit juice or puree
- A tablespoon of dried fruit (choose variants for which conservation was not used sulfur dioxide).

To stimulate fruit, try one of the suggestions below:
- Add chopped fresh fruit for breakfast
- Fruit mixed with yogurt and chopped nuts for a snack that you can take in the morning
- End the meal with fresh fruit, such as a bowl of grapes
- Avoid fruit juices that are not 100% fruit, including nectars, concentrated juice and cocktails with added sugar
- For a healthy dessert, squeeze some apples or pears and toss them with a little cinnamon and raisins, in which you can enter some crushed peanuts. Serve with plain yogurt.

2. Vegetables – balanced intake of vegetables and eat mostly orange, red and green vegetables. As color is more varied with both your choices are healthier. As a rule of thumb, vegetables that are dark or bright colors have the most vitamins, minerals and fiber. For example, spinach contains more nutrients than lettuce.

You should eat at least three servings of vegetables every day. A 80g serving will equate to a bowl with lettuce or carrots. To stimulate the consumption of vegetables you can try any of the suggestions below:

- Eat raw vegetables as part of a sandwich, side dishes or serve them with sauces. You can make different combinations using a yogurt sauce and finely chopped herbs.
- Juice of raw vegetables such as carrots, tomatoes and cucumbers for a refreshing and quick drink. Ginger and lemon can be added for taste. Another alternative would be to add carrot, celery and apple.
- Cooked at high temperatures, vegetables lose nutrients. For this reason, it is advisable to use rather microwave or electrical appliances with which vegetables can be cooked by steaming or only boiling.
- Salads can be prepared quickly and can be tasty if you add peanuts in their composition or cannelini beans, a healthy dressing such as lemon or a little olive oil.
- Homemade vegetable soup is an ideal way for the whole family to increase their vegetable intake.
- Always include vegetables in the meals. You can even serve fish with a simple salad.
- Add fresh herbs in vegetables salad to encourage consumption. Chopped mint can be combined with green beans and peas, coriander in french fries, casseroles and curries with root vegetables with rosemary and thyme.

Should always wash vegetables before eating them and remove the outer leaves of lettuce and cabbage.

Here is a sample of culinary plan that would satisfy nutritional requirements that include five servings of fruits and vegetables – in energy limits of 6,500 kilojoules per day.

- Breakfast – 1/2 cup of cereal with low sugar, skim milk, a small kiwi and a pear.
- Break – a small red apple, coffee with skim milk.
- Lunch – two slices of bread with two slices of avocado, 1/3 cup grated carrot, two slices of chicken breast, a small tomato, lettuce and a medium apple.
- Afternoon snack – a medium orange with 200g fat yogurt, plain
- Dinner – grilled beef steak (140 g), served with two small boiled potatoes, a cup of cooked broccoli over which added a quarter teaspoon of olive oil.

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