A majority of healthy diet plans include one or two small snacks each day. Most of the fruits and vegetables permit one to eat a snack consisting of approximately 100 calories. A medium size apple has 72 calories. A medium size banana has 105 calories. One cup of steamed green beans provides 44 calories.  83 calories are in one cup of blueberries. A single cup of grapes offers 100 calories. One cup of carrots supply 45 calories. 1 cup of broccoli contains 30 calories. One cup of bell peppers has 30 calories and two tablespoons of hummus supplies 46 calories.

It has been proven that fruits and vegetables have less calories than many other foods. If fruits and vegetables are added to a person’s normal diet, there is a distinct possibility that this will lead to increased weight gain . If greater weight gain is desired, vegetables and fruits must be replaced by higher calorie foods.

The easiest way to consume fruits and vegetables is in their natural form, or in juice. They may even be used in fat free or low fat cooking techniques. Eating fruit in their raw state would allow one to enjoy the natural sweetness. If fresh fruits are absent, then canned or frozen fruits are the next best option. However, these must not contain added sugar, cream sauces, syrup or other ingredients that would raise the level of unwanted calories. It is recommended to eat the whole fruit, as it has fiber that provides roughage to the body and is healthier. A medium sized orange has 65 calories whereas one six ounce serving of orange contains 85.

In a healthy diet there should be several servings of a variety of fruits. It is recommended to eat citrus fruits, fruit juices, berries or melons constantly. Instead of dessert one can have fruits and juices instead of the normal beverages.

Dried fruit is a well known method to add weight as a part of a diet. Dried fruit can be in the canned form, or from things like cakes and breads. Canned fruit is better when it has only light syrup, and thus fewer calories.

Breakfast can include half a grapefruit and a bowl full of fruits with cream. There could also be peeled sections of grapefruit and orange. This may be mixed with some sugar, fruit juice and honey. Those who do not usually eat breakfast should try to at least have a fruit smoothie. For a smoothie, bananas, mangos, or peaches could be used along with some sort of syrup to sweeten and enhance flavor.

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