Fruits and vegetables are part of a well balanced and healthy eating plan.
Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber and other substances that are important for good health.
To lose weight, you must eat fewer calories than your body uses. This doesn't necessarily mean that you have to eat less food. You can create lower calorie versions of some of your favorite dishes by substituting low calorie fruits and vegetables in place of higher calorie ingredients.
The water and fiber in fruits and vegetables will add volume to your dishes so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.
View a chart that lists specific nutrients and tells you how these nutrients contribute to good health. You can also find out which fruits and vegetables are good and excellent sources of these nutrients. Follow the simple ways to cut calories and eat fruits and vegetables throughout your day.
Breakfast: Start the day right.
- Substitute some spinach, onions or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the eggs or cheese.
- Cut back on the amount of cereal in your bowl to make room for some cut up bananas, peaches or strawberries. You can still eat a full bowl but with fewer calories.
Lighten up your lunch.
- Substitute vegetables such as lettuce, tomatoes, cucumbers or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap or burrito. The new version will fill you up with fewer calories than the original.
- Add a cup of chopped vegetables, such as broccoli, carrots, beans or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth based soup. The vegetables will help fill you up, so you won't miss those extra calories.
- Add 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
- Take a good look at your dinner plate. Vegetables, fruit and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta or rice with legumes, steamed broccoli, asparagus, greens or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. But remember to use a normal or small-size plate -- not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.
Most healthy eating plans allow for one or two small snacks a day. Choosing mostly fruits and vegetables will allow you to eat a snack with only 100 calories, such as:
- a medium-size apple (72 calories)
- a medium-size banana (105 calories)
- 1 cup steamed green beans (44 calories)
- 1 cup blueberries (83 calories)
All fruits are healthy for us, but the best ones are those with the most fiber. A good rule of thumb is to stick with the "S or S" fruits, the ones with edible skins or seeds, such as apples, peaches, pears, blueberries, strawberries, blackberries, and grapes. Eating the skin and seeds amps up your fiber intake, and the skin and the seeds contain most of the antioxidants, vitamins, and minerals. That’s why it’s much better to eat whole fruit, rather than relying on juices.
Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips and you will have a satisfying snack with fewer calories.
Focus on Fruit
For maximum nutrient richness and great taste in fruit, pick a variety of colorful fruits when choosing them.
- Fill your cart with brightly colored fruits such as blueberries, strawberries, oranges, apricots, kiwifruit, cantaloupe, watermelon and red, green and purple grapes.
- Choose fresh fruits in season when they're less expensive and most flavorful. Ask produce department staff which fruits are in season now.
- Stock up on canned and frozen fruits when they are on sale.
- Avocado is a fruit, too. Top your salad with a few slices or pair it with an exotic fruit such as mango for a refreshing fruit salsa.
Most vegetables are naturally low in calories, fat, and cholesterol, and are filling. They are also important sources of many nutrients, including potassium, fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C. People who eat more vegetables as part of an overall healthy diet are likely to have a lower risk of some chronic diseases such as heart disease and diabetes. Any vegetable or 100 percent vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut up, or mashed. To get the most health benefits, vary the types of vegetables you eat. Eat more dark green and orange vegetables.
Remember: Substitution is the Key
It's true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.
Fruits and Vegetables Have Fluid
Did you know that fruits and vegetables have fluid? Some of these nutritional goodies are over 90 percent water so they may help quench thirst. Grapes, pineapple, watermelon, celery, and lettuce are just a few. Not only will they satisfy you when you're thirsty, but they also count towards your 5-a-day.
Tips for Making Fruits and Vegetables Part of Weight Management
Eat fruits and vegetables the way nature provided -- or with fat free or low fat cooking techniques. Try steaming your vegetables, using low-calorie or low fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. Eat your fruit raw to enjoy its natural sweetness.
Canned (see Canned Food Convenience) or frozen fruits and vegetables are good options when fresh produce is not available. However, be careful to choose those without added sugar, syrup, cream sauces or other ingredients that will add calories.
Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.
Whole fruit gives you a bigger size snack than the same fruit dried -- for the same number of calories. A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.
Did You Know?
According to a study from the University College London, you can slash your annual risk of death by eating at least seven fruit and vegetable servings daily.
Fresh Fruit Sorbet Recipe
Place 2-1/2 cups (about one pound) any packaged frozen fruit pieces and 2-tablespoons sugar (or more to taste) into a food processor. Puree fruit by pulsing processor on and off while gradually adding 1/4-cup non-sweetened apple juice for two minutes or just until sorbet becomes well blended, smooth and creamy. Serve immediately or freeze.
Savory Vegetables Recipe
1 cup chicken broth
3 cups cut-up vegetables*
Mix broth and vegetables in saucepan. Heat to a boil. Cover and cook over low heat five minutes or until vegetables are tender-crisp. Drain.
*Use a combination of broccoli flowerets, cauliflower flowerets, sliced carrot and sliced celery.
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