The U.S. Department of Agriculture recommends eating 2 to 3 cups of vegetables each day. The more variety of produce you choose, the more nutrients you are getting. Cooked tomatoes are a healthy addition to a well-balanced diet and can be used in many recipes. Tomatoes contain several nutrients that benefit your health and are available at supermarkets year-round. Look for cooked tomatoes in a can, or cook them at home.
Serving Size
One cup of chopped, cooked tomatoes or one large tomato counts as a serving from the vegetable group. Tomatoes are a good source of vitamins and minerals and combining them with other choices from this food group is a good way to increase your intake and protect your health. You don't have to eat an entire cup of tomatoes to benefit -- even a half serving offers good nutrition.
Calories and Fat
A large portion of your diet should be made up of low-fat and low-calorie foods, such as cooked tomatoes. Eating these types of foods allows you to control your weight. A cup of cooked tomatoes contains only 43 calories and less than 1 g of fat, making them a healthy addition to a weight loss or maintenance meal plan.
Health Benefits
The more often you eat tomatoes, the more health benefits you will receive from them. Tomatoes contain many nutrients that play a role in keeping you healthy and preventing disease. A cup of cooked tomatoes contains nearly 55 mg of vitamin C, which helps your body heal wounds and keeps your gums and teeth strong and healthy. You will also get 523 mg of potassium, which helps to regulate blood pressure. A cup of cooked tomatoes also contains 7,298 mcg of lycopene, an antioxidant that can reduce your chance of developing heart disease, cancer and macular degeneration, according to MayoClinic.com. Cooked tomatoes also contain fiber for healthy digestion and cholesterol levels and are high in water. Both fiber and water fill you up for no calories and keep you feeling full. You also get 1,174 IU of vitamin A, which is important for a healthy immune system.
Meal Ideas
Many recipes call for cooked tomatoes, but opting for those that are low in fat and calories offers you the most health benefits. Try roasting tomatoes on the grill or in the oven and topping them with a small amount of shredded low-fat cheese, a side dish that pairs well with steak or lamb. Puree cooked tomatoes in a blender with garlic and then top with chopped vegetables for a healthy gazpacho. Grilled tomatoes are a good addition to pasta dishes and tacos. Use cooked tomatoes as a healthy base for spaghetti sauce, as well.
References
- USD Database: Tomatoes, Red, Ripe, Cooked
- MyPyramid.gov: What Counts As a Cup of Vegetables?
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- Produce for Better Health Foundation: Key Nutrients in Fruits and Vegetables
- MayoClinic.com; Lycopene; April 2011
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