It is no secret that fruits and vegetables are good for you. We are supposed to eat them daily as part of a balanced diet in order to maintain a healthy weight. However, the role of fruits and vegetables in actual weight loss is lesser known.
Energy Density
The Centers for Disease Control and Prevention (CDC) defines energy density in food as "the relationship of calories to the weight of food (calories per gram)." The CDC states that studies have shown that foods low in energy density provide a greater volume of food per serving than those with high energy density. This greater food volume allows people to feel fuller with less food intake than high-density foods.
Examples
Bacon is considered a high-energy density food. Bacon has a large number of calories compared to it's actual weight. High-energy density foods have four to nine calories per gram of weight, according to the CDC. Foods that are high in fat or low in moisture tend to be high-energy density foods.
Fruits and vegetables are typically low in fat and are high in fiber and moisture content, which lands them in the low to very low energy density food category. The CDC asserts that low energy density foods have 0.7 to 1.5 calories per gram and very low range from 0 to 0.6 calories per gram.
Fruits
All fruits and vegetables are good for weight loss, when properly used in your diet. However, whole fruits are typically a better choice than dried fruits for weight loss. You can eat a larger amount of whole fruit than dried fruit for the same amount of calories. For weight loss, you want to keep your calorie count low. Some fruits around 100 calories are: a medium-sized apple, 72 calories; medium-sized banana, 105; 1 cup blueberries, 83; and 1 cup grapes, 100.
Vegetables
Vegetables tend to be lower in calories than fruits, so it would be wise to maintain a higher serving count of vegetables over fruits for weight loss. Raw vegetables take longer to chew than cooked, thus taking longer to eat, which will lower your food intake at meals or snack time. It is best to eat vegetables raw or steamed or in another low-fat form. Some low-calorie vegetables around 100 calories or less are: 1 cup steamed green beans, 44 calories; 1 cup carrots, 45; 1 cup broccoli, 30; and 1 cup bell peppers, 30.
Considerations
In the end, fruits and vegetables are nutrient packed and with their low-energy density will make you feel fuller faster than foods that are higher in energy density. This will make you less likely to consume more than you need. For weight loss, fruits and vegetables must be used as a replacement for a high fat snack or side dish, not as an addition. You must decrease your high fat and sugar intake for successful weight loss. Frozen or canned fruits and vegetables are a good substitute for fresh ones. Just ensure that the canned produce does not have added syrups or sauces.
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