No successful diet plan is complete without healthy doses of vegetables and fruit. Vegetables and fruit are considered to be a double threat to those unwanted pounds, as they are full of vitamins and disease-fighting phytonutrients, but are also low in calories and fat. To maximize the health benefits from vegetables and fruit, nutrition experts suggest eating three servings, or 2 1/2 cups, of vegetables and two servings, or 2 cups, of fruit every day.
A Rainbow of Color
Enjoying a variety of vegetables and fruits is important, as color is often indicative of different essential powerhouse nutrients they contain. Yellow and orange vegetables and fruit--such as apricots, cantaloupes, tomatoes and sweet potatoes--contain phytochemicals like beta carotene, flavonoids and vitamin C, all important in reducing the risk of heart disease and some cancers, as well as slowing the aging process. Dark green vegetables and fruit are loaded with vitamins and minerals like vitamin C, folate, iron, magnesium and antioxidants. A variety of greens contain a unique blend of nutrients, including lutein and indoles, which help in maintaining good vision and may fend off age-related diseases like Alzheimer's and some cancers. Quick picks should include broccoli, cucumbers, spinach and kiwi.
Fiber Works
Eating in a healthy way means filling up without adding extra calories and fat to your diet. Vegetables and fruit are a natural source of fiber and nutrients and are better-tasting than taking a vitamin pill. Increasing your fiber intake with vegetables and fruit allows you add more volume to your meals and snacks so that you can eat the same amount of food with fewer calories. Eating vegetables and fruits with skins and seeds adds more fiber and nutrition and helps satisfy your appetite. Add in 1 cup of chopped vegetables--such as peppers, carrots, tomatoes, zucchini and onions--to your favorite dish and remove some of the cheese, pasta or rice. You'll still enjoy a hearty meal without the extra calories. The American Dietetic Association recommends 25 g of fiber daily for women and 38 g for men. After age 50, your daily fiber needs drop to 21 g for women and 30 g for men.
Berry Power
Blueberries, raspberries and blackberries contain vitamin C, folic acid, fiber, carotenoids and other antioxidants, which help combat chronic diseases, including heart disease, diabetes and cancer. You can eat a large volume of berries for very few calories. One cup of blueberries is only 84 calories and contains 4 g of fiber. Adding berries to yogurts, breakfast cereals, baking and salads is a quick way to ensure that you are filling up on good nutrition without compromising your weight goals.
Beans and Legumes
Chickpeas, kidney beans and black beans are easy to eat, portable vegetables that are not only high in fiber, but also a good source of protein and iron. Add them to salads, soups, casseroles and sandwiches as part of your healthy eating plan. Beans and legumes help reduce the risk of certain cancers, lower blood cholesterol and triglyceride levels, and help stabilize blood sugar. One cup of chickpeas contains 11 g of fiber and 12 g of protein.
Smart Snacking
Incorporating more vegetables and fruits into your daily diet will help you lose weight or maintain a healthy weight. Balance your vegetable and fruit choices with whole grains, lean meats, nuts, beans and low-fat dairy to make sure you're getting all the essential nutrients required to support both your weight-loss goals and lifelong good health. The American Dietetic Association states that vegetables and fruit are "good choices no matter what form they take--fresh, frozen, canned or dried." Make a personal rule to grab a veggie or fruit as a snack to meet your daily nutritional and diet needs and avoid unwanted calories. Include at least one vegetable and fruit with every meal.
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