Filled with vitamins, minerals, fiber and phytochemicals, vegetables make an ideal diet food because they are low in fat and calories. Vegetables provide the body with energy, helping to burn up excess calories while also filling the stomach. According to the Weight Loss Center, vegetables are either starchy or nonstarchy, with the starchy variety containing more sugar. According to Diabetic Dieting, it is best to eat vegetables raw, lightly steamed, baked or grilled in order to obtain the most nutrition. Buying organic vegetables in season helps ensure that they are fresh and untainted by pesticides or other toxins. According to the U.S. Department of Agriculture, the recommended amount of vegetables per day is three to five servings.
Nonstarchy Diet Vegetables
The Mayo Clinic emphasizes it is essential to eat a variety of vegetables to get the required nutrients for total health. This includes vitamins such as B12, D, calcium, iodine, iron and zinc. Dark green leafy vegetables such as kale, collard greens, and spinach are nonstarchy and contain iron, calcium and other essential vitamins and minerals. Other nonstarchy veggies are artichokes, asparagus, beets, cabbage, carrots, cherry tomatoes, cucumber, eggplant, green beans, leeks, mushrooms, onions, peppers, radishes, salad greens and zucchini. Adding these vegetables to your diet provides a low-calorie addition to any meal.
Cruciferous and Sea Vegetables
According to the World's Healthiest Foods, both cruciferous and sea vegetables fight cancer-forming free radicals, while also being high in iodine. Correct iodine balance helps with thyroid function, which in turn helps to regulate weight gain. Some important cruciferous vegetables include broccoli, brussels sprouts, and cauliflower. Sea vegetables are low in carbohydrates, making foods such as kelp, wakame, dulce and nori a healthful low-fat addition to any meal. According to Internet Health Library, sea vegetables are the single most nutritious foods to eat because they are laden with trace elements, protein, calcium and vitamins. If you suffer from a thyroid problem, consult your health-care provider to determine which vegetables are best for your condition.
Vegetables as Super Foods
Several vegetables contain phytochemicals, which help combat free-radical damage in the body. These vegetables contain compounds called isothiocynantes, which encourage the liver to break down and eliminate pesticides and other toxic wastes. According to the Weight Loss Center, they can help reduce the risk of cancer, especially cancer of the colon. Vegetables high in phyto-chemicals include garlic, onions, leeks, scallions and chives, which also contain allyl sulfides. These are anti-carcinogenic compounds that help with digestive tract function as well as lowering blood pressure. Spinach, collard greens, Swiss chard and kale are also in this category and additionally contain the compound lutein, which helps fight cardiovascular disease. Because all of these vegetables are low in carbohydrates, they help to reduce weight when included in daily meal plans.
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