You probably already know that fruits and vegetables are extremely healthy and that national guidelines encourage Americans to eat more. If you need even more motivation to eat your fruits and vegetables, remember that they may even help you lose weight. They can be the foundation of a low-calorie and nutritious diet, and you should work with your nutritionist to help you incorporate them into your weight-loss program.
Uses
When you cut calories to lose weight, you may feel hungry, but eating more fruits and vegetables may decrease your hunger and help you stay on your diet because they are relatively low in calories. You can eat them as snacks between meals to fill you up and prevent overeating at meals when you are starving. You can make your low-calorie meals bigger and more filling by eating vegetables as side dishes or salads, and having fruits for dessert.
Fiber Content
Many fruits and vegetables may help you lose weight because of their dietary fiber, which includes the parts of plant foods that your body cannot digest. The Mayo Clinic states that dietary fiber may help in weight control because high-fiber foods, such as raw fruits and vegetables, take longer to chew so they make you more satisfied after a meal. Some examples of high-fiber fruits and vegetables include artichokes, with 6g per artichoke, raspberries, with 4g per 1/2 cup, and Brussels sprouts, with 3g per 1/2 cup.
Nutrition and Variety
The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services emphasize the importance of making healthy choices while staying within your calorie limits. Fruits and vegetables can help you lose weight in a healthy way because they are low in calories, but they provide essential vitamins and minerals such as vitamin C, vitamin A, potassium and iron. Since there are so many kinds of fruits and vegetables, they also add variety to your diet so that you are less likely to get bored and more likely to stick to your plan.
Cautions
As you eat fruits and vegetables to help yourself lose weight, be aware that some fruits and vegetables, such as avocados and olives, are high in calories and fat, so eat them only in moderation. Calories from cooking your vegetables in butter or oil or adding sugar to fruit can hinder your weight-loss efforts if you forget to add them to your daily totals. Remember that a balanced diet includes foods from multiple food groups, and you should check with your doctor to help you develop a healthy weight-loss plan.
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