I am a big fan of fruit –  they’re nature’s candy and packed with fiber, vitamins and minerals. Fruits tend to have a higher carb amount than veggies, due to the higher concentration of sugar. Here’s a quick guide to the types of fruit you should be eating to reach your goal, whether you’re trying to gain weight, lose weight or improve performance.

Eat these fruits if you are trying to gain weight, or as a pre-workout meal to increase energy levels and improve performance. They contain a higher amount of carbs:

Bananas
Mangos
Grapes
Cherries
Pineapple
Coconut meat
Kiwis
Pears
Apples
Oranges
Peaches
Plums
Mandarines

These low-carb fruits are perfect for those on calorie restrictions; i.e. trying to cut weight.

Rasperries
Blackberries
Strawberries
Blueberries
Watermelon
Rockmelons
Lemon

Fruits are great as a snack on their own, or you can combine them with other ingredients to make even more nutritionally-dense meals. Blending mangos and bananas into smoothies with whey protein and milk can drastically increase your carb content in one meal. Sprinkling berries over oats to give your meal some sweetness, while keeping you full if you are cutting.