Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with lean meats, nuts and beans is a safe and healthy one. 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 does not 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.
Simple Ways to Cut Calories
More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan
- Eat fruits and vegetables the way that nature provided – try raw and enjoy its natural sweetness.
- Canned or frozen fruits and vegetables are good options when fresh produce is not available. Be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.
- Choose whole fruit over fruit drinks or juices. Fruit juices have lost fiber from the fruit.
- 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.
- Whole fruit gives you a bigger size snack than the same dried fruit—for the same number of calories.
- (Example: 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.)