Dieters rely on nutritious fruits and vegetables as low-calorie staples that help them lose weight safely. The high density of vitamins, minerals and dietary fiber, along with the low count of calories and fat, make most fruits and veggies appropriate for any type of diet. Learn which ones to include in your menus to promote good health and help manage your weight.
Features
Fruits, in general, have more calories than vegetables, while veggies may contain more or less fat. Both deliver enough dietary fiber to satisfy part of your daily requirements. Serving these foods in multiple portions daily can help you fulfill your nutrient needs within a low-calorie and low-fat diet. The U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans encourages increased consumption of fruits and vegetables, along with whole grains, for better health.
Calories
A sample USDA weight-management diet for moderately active people calls for 1,500 to 2,000 calories daily, depending on your age and gender. Subtract the calorie content of the fruits and vegetables you eat from your total allowance in order to know how much to eat. Some low-calorie vegetables (1-cup servings) include: cabbage (raw, 18 calories), spinach (raw, 7), cauliflower (cooked, 34), green beans (cooked, 31) and carrots (cooked, 37). Low-calorie fruit counts (per 1 fruit) include plums (30), peaches (38) and tangerines (45).
Fat
The USDA recommends cutting your total fat intake in order to lower cholesterol levels. Most of the fat in fruits and vegetables is unsaturated, and most of these low-fat foods have less than 1 g of fat in a 1-cup serving. Corn, peas, cooked dry beans and avocados, however, all contain more than 1 g of fat. Use the USDA Nutrient Database to locate exact nutrient amounts.
Fiber
Consuming adequate dietary fiber (25 g per day average) is associated with disease prevention. High-fiber veggies (1 cup) include artichokes and cooked dry beans (about 15 g), and fruits high in fiber include blackberries, raspberries and Asian pears (8 to 10 g).
Significance
Eating fewer calories from fat is an excellent way to lose or maintain your weight. The Centers for Disease Control and Prevention (CDC) report that eating within healthy weight boundaries reduces your risk for some forms of cancer, heart disease, type 2 diabetes and other chronic conditions. A low-calorie diet that is rich in fruits and vegetables can actually help you live longer.
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