Even dieters with the best intentions struggle to maintain an eating plan that leaves them feeling satisfied without packing on the pounds. The United States Department of Agriculture and the American Heart Association have long expounded the nutritional virtues of fruits and vegetables, but newer research finds that fruits and vegetables also possess potential for aiding weight loss. According to the Centers for Disease Control and Prevention, most fruits and vegetables are low energy density foods -- they leave you fuller longer than foods that take up the same volume in your stomach, but have higher calorie and fat counts.
Leafy Greens
Spinach, kale, collard greens, Swiss chard and mustard greens are not only full of nutrients, but they also register some of the lowest energy density ratings of all foods. A one-cup serving of collard greens delivers over 100 percent of your daily vitamin A requirement, nearly 25 percent of your daily fiber requirement and 10 percent of your daily protein requirement -- all for just over 50 calories. Other leafy greens deliver similar nutritional statistics. Leafy greens make you feel fuller by delivering high doses of dietary fiber that slow down and aid digestion. Leafy greens are also rich in iron, folate and calcium. Incorporate leafy greens into your morning omelet or swap out the iceberg lettuce in your lunch salad for a heartier green, like baby spinach.
Root Vegetables
Root vegetables include beets, carrots, daikon, radishes and potatoes. Though some dieters shy away from them because of their high starch content, root vegetables deliver high doses of fiber and folate that contribute to feelings of satiety. Even higher calorie root vegetables, like potatoes, which average around 130 calories per single cup serving, offer high levels of vitamin C and fiber. Carrots that deliver high levels of beta-carotene have been linked to a reduced risk of coronary heart disease, according to a 1999 study published in the Journal of Nutrition.
Citrus Fruits
Though you may not want to peel a lemon or lime and eat it whole, citrus fruits like grapefruits, oranges and pineapple, are refreshing additions to a weight loss diet that also deliver high doses of vitamin C and fiber at under 50 calories per cup. Bitter citrus fruits, like lemons and limes, aren't ideal for nibbling, but they are low-calorie and high-nutrient replacements for sugar or fattening condiments; instead of dousing your chicken in a sticky honey sauce or coating your shrimp in barbecue sauce, choose a flavorful spritz of lemon or lime for high-impact flavor without a shift in the scale. Oranges and pineapple are ideal for their versatility; though they are satisfying on their own, they also make suitable toppings or bases for desserts that would otherwise pack on pounds. Next time you splurge on frozen yogurt, top it with some orange sections rather than hot fudge for an unexpected flavor and a more filling result.
Pomes and Berries
Pomes are the fruit bore from flowering trees and include apples and pears. Both apples and pears are great food options for dieters because they're packed with filling fiber, as well as the natural sugar, fructose. The sweetness of apples and pears satisfies palates seeking something indulgent without delivering any excess sugars, fats or refined carbohydrates. Likewise, blueberries, grapes, cranberries and raspberries log high levels of vitamin C plus, offer 10 to 30 percent of your daily fiber. The high fiber content and comparatively low calories create a low energy density snack that is both filling and convenient for dieters.
References
- Centers for Disease Control and Prevention: Can Eating Fruits and Vegetables Help People Manage Their Weight?
- Worlds Healthiest Foods: Collard Greens
- World's Healthiest Foods: Potatoes
- Journal of Nutrition: Carotene, Carotenoids and the Prevention of Coronary Heart Disease
- Centers for Disease Control and Prevention: Healthy Weight
- Mayo Clinic: Energy Density and Weight Loss
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