TZPSS Articles | Health | A Weight Loss Idea

WEIGHT LOSS

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 or prevent obesity 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 and
obesity prevention.

To lose weight or to achieve obesity prevention, you
must eat fewer calories than your body uses. 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.

Some simple ways to cut calories

Breakfast: Start the Day Right
Substitute some spinach, onions, or mushrooms for one of
the eggs or half of the cheese in your morning omelet. The
vegetables will add volume.

Cut back on the amount of cereal in your bowl to make room
for some cut-up bananas, peaches, or strawberries. You can
still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch
Substitute vegetables such as lettuce, tomatoes, cucumbers,
or onions for 2 ounces of the cheese and 2 ounces of the
meat in your sandwich, wrap, or burrito. The new version will
fill you up with fewer calories than the original.

Add a cup of chopped vegetables, such as broccoli, carrots,
beans, or red peppers, in place of 2 ounces of the meat or 1
cup of noodles in your favorite broth-based soup. The
vegetables will help fill you up, so you won’t miss those extra
calories.

Dinner
Add in 1 cup of chopped vegetables such as broccoli,
tomatoes, squash, onions, or peppers, while removing 1 cup
of the rice or pasta in your favorite dish. The dish with the
vegetables will be just as satisfying but have fewer calories
than the same amount of the original version.

Take a good look at your dinner plate. Vegetables, fruit, and
whole grains should take up the largest portion of your plate.
If they do not, replace some of the meat, cheese, white
pasta, or rice with legumes, steamed broccoli, asparagus,
greens, or another favorite vegetable. This will reduce the
total calories in your meal without reducing the amount of
food you eat. BUT remember to use a normal- or small-size
plate — not a platter. The total number of calories that you
eat counts, even if a good proportion of them come from
fruits and vegetables.

Smart Snacks
Most healthy eating or obesity prevention plans allow for one
or two small snacks a day. Choosing most fruits and
vegetables will allow you to eat a snack with only 100 calories.

The fruits and vegetables in the box above all have about 100
or fewer calories.

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.

More Tips for Making Fruits and Vegetables Part of Your
Weight Management or Obesity Prevention Plan

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.

THIS ARTICLE IS FOR YOUR REFERENCE ONLY. IF YOU SHOULD CONSULT
WITH DOCTOR OR HEALTH EXPERTS FOR ANY WEIGHT LOSS PROGRAM.

SOURCE Nutrition for Everyone: Healthy Weight: How to Use Fruits and
Vegetables to Help Manage Your Weight CDC Online Publication March 10,
2006

This article can not be replaced for medical advice. If you have question, you should consult with your
doctor immediately. ALL RIGHT RESERVED 2007

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