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Fruits and vegetables are part of a well-balanced and healthy
eating plan. There are many different ways to lose or maintain a
healthy weight. Using more fruits and vegetables along with whole
grains and lean meats, nuts, and beans is a safe and healthy one.
Helping control your weight is not the only benefit of eating more
fruits and vegetables. Diets rich in fruits and vegetables may
reduce the risk of some types of cancer and other chronic diseases.
Fruits and vegetables also provide essential vitamins and minerals,
fiber, and other substances that are important for good health.
This doesn't necessarily mean that you have to eat less food. You
can create lower-calorie versions of some of your favorite dishes
by substituting low-calorie fruits and vegetables in place of
higher-calorie ingredients. The water and fiber in fruits and
vegetables will add volume to your dishes, so you can eat the same
amount of food with fewer calories. Most fruits and vegetables are
naturally low in fat and calories and are filling.
Breakfast: Start the Day Right
Lighten
Up Your Lunch
Dinner
Smart Snacks
About 100 Calories or Less
Instead of a high-calorie snack from a vending machine, bring some
cut-up vegetables or fruit from home. One snack-sized bag of corn
chips (1 ounce) has the same number of calories as a small apple, 1
cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of
low-calorie dip. Substitute one or two of these options for the
chips, and you will have a satisfying snack with fewer
calories.
Remember: Substitution is the key.
It's true that fruits and vegetables are lower in calories
than many other foods, but they do contain some calories. If you
start eating fruits and vegetables in addition to what you usually
eat, you are adding calories and may gain weight. The key is
substitution. Eat fruits and vegetables instead of some other
higher-calorie food.
Eat fruits and vegetables the way nature provided—or with fat-free
or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat
dressings, and using herbs and spices to add flavor. Some cooking
techniques, such as breading
and frying, or using high-fat dressings or sauces will greatly
increase the calories and fat in the dish. And eat your fruit raw
to enjoy its natural sweetness.
Canned or frozen fruits and vegetables are good options when fresh
produce is not available.
However, be careful to choose those without added sugar,
syrup, cream sauces, or other ingredients that will add
calories.
Choose whole fruit over fruit drinks and juices. Fruit juices have
lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added
fiber that helps you feel full. One 6-ounce serving of orange juice
has 85 calories, compared to just 65 calories in a medium
orange.
Whole fruit gives you a bigger size snack than the same fruit
dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories.
For the same number of calories, you can eat 1 cup of grapes.
Check out these Web sites for more information about how fruits and
vegetables
can help you manage your weight:
FruitsandVeggiesMatter.gov
Dietary Guidelines for Americans
2005
US Department of Agriculture, Center for Nutrition
Policy and Practice