No doubt, you have heard that fruits and vegetables can help you stay fit and maintain a healthy weight. But it is not always clear just how to fit these foods into your diet when you are trying to lose weight. Snacking on fruits and vegetables can help you stay satisfied, but you still need to monitor your intake to avoid consuming more calories than your body needs.
Filling Up on Fruits and Vegetables
If you're trying to lose weight, fruits and vegetables are ideal snacks for keeping you full between meals. Fruits and vegetables have low energy density, which means they contain a small number of calories for a relatively large volume of food. This is due mostly to the fact that fresh produce is largely water, which fills your stomach but contains no calories. Veggies and fruit are also high in fiber, which provides bulk and leaves your stomach slowly, so you can last longer without feeling hungry, according to Mayo Clinic.
Making the Most of Calories
Vegetables and fruit may be low in calories, but that doesn't mean you can eat an unlimited amount when you're trying to lose weight. Anything that contains calories can cause weight gain if you eat too much of it. It's essential that you know the calorie content of the fruits and veggies you eat, and figure them into your daily calorie budget accordingly. Choose fresh and frozen fruits over juice, dried fruit and fruit cups, since these processed forms of fruit tend to be higher in calories and lower in fiber than the whole forms.
Calorie Comparisons
While all fruits and vegetables provide essential nutrients, their calorie contents vary widely. Fruits and starchy vegetables, including bananas, apples, potatoes and corn, contain significantly more calories than vegetables such as spinach, broccoli and peppers. That doesn't mean you should avoid all fruits and starchy veggies, only that you need to limit your servings. Portion control is an important aspect of eating for weight loss, so remember that one serving of fruit is roughly 1/2 cup.
Fitting Produce Into Your Diet
To fit fruits and vegetables into a healthy diet, don't think of them as extras. Adding them to your diet without making any other changes will only increase your total calorie intake. Instead, eat produce in place of other foods that are higher in calories but lower in nutrients, like chips, crackers and cookies. For the most satisfying snacks, pair fruits and vegetables with a lean source of protein, which helps you feel satiated, according to "Women's Health." Try eating non-fat yogurt with berries, a small spinach salad with a few strips of grilled chicken breast or an apple with a spoonful of peanut butter.
Member Comments