Dry fruits can be good for losing weight and staying healthy when they’re part of a well-rounded diet. But it’s important not to eat too much since they’re quite calorie-dense and eating a lot can cause weight gain.
Recommended Daily Intake of Dry Fruits for Weight Loss
How much dry fruit you should eat depends on things like how old you are, whether you’re a man or a woman, your weight, how tall you are, and how active you are. General advice from the US Food and Drug Administration (FDA) and other health organizations says that about 40 grams of dried fruit each day is okay.
Here are a few tips to enjoy dry fruits in a healthy, smart way:
- Change up the kinds of dry fruits you eat to get more nutrients. Consider having a variety like raisins, dates, figs, apricots, prunes, and cranberries, and don’t forget nuts like almonds, pistachios, and peanuts for extra nutrition and a tasty snack.
- Choose dry fruits over unhealthy snacks. Snacking on a few pieces of dried fruit can satisfy your desire for something sweet and crunchy and also give you fiber and important nutrients.
- Add dry fruits to your meals. They can make things like oatmeal, yogurt, salads, and baked foods taste better and pack them with extra nutrition.
- Watch out for added sugars in dried fruits, particularly those that are chocolate-coated or sweetened with extra sugars. It’s okay to have these occasionally, but don’t overdo it.
Eating a lot of dry fruit can add too many calories to your diet, which isn’t healthy if it happens too often. Keep an eye on your portion sizes and aim for healthy amounts.
While eating dry fruits is part of a nutritional diet, you shouldn’t forget to have a variety of other healthy foods too. Enjoy a diet filled with different types of fruits and veggies, whole grains, proteins that are good for you, and fats that are healthy to give you all the nutrients to keep you well.
If you’re not sure how much dry fruit is best for you, talk to a health professional or a dietitian. They can help you make a specific plan that fits your nutrition needs and helps you reach your weight loss aims.
