Fruits Info

Fruits and vegetables have long been known to give vitamins, minerals and fiber essential for the normal, every day functioning of the human body. Research studies also have revealed that eating a diet rich in fruits and vegetables might decrease the risk for some cancers, heart disease and other chronic health problems. A recent appraisal of the literature also indicates that alternate fruits and vegetables (not usually considered for their weight loss properties) for more energy-dense foods could assist people lose and/or maintain their weight.

Here are some simple suggestions from the Centers for Disease Control for cutting calories by eating fruits and vegetables in its place of more calorie-dense foods.

Breakfast
Substitute green peppers, onions or mushrooms for one of the eggs or half the cheese in your omelet. The vegetables would add volume and flavor to the dish with fewer calories than the egg or cheese.

Cut back on the amount of cereal in your bowl to make room for sliced bananas, fresh peaches or strawberries. The benefits same sized bowl with less calories and more flavors.

Lunch
Substitute vegetables such as lettuce, tomatoes, cucumbers, grated carrots or onions for half to three-fourths of the meat and cheese in your sandwich, wrap or burrito. The new version would still fill you up but with fewer calories than the original.

Choose a vegetable-based soup rather than a meat or noodle-based one. If you're making your own soup, add twice the chopped vegetables called for and half the meat or noodles. The vegetables would help fill you up, so you won't miss those extra calories.

Choose an apple, orange or carrot sticks to go with your sandwich instead of chips or cookies.

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

Take a good look at your dinner plate. Vegetables, fruit and whole grains should take up half your plate. If they don't, replace some of the meat, cheese, white pasta or rice with legumes, steamed broccoli, asparagus, greens or another favorite vegetable. This would reduce the total calories in your meal without reducing the amount of food you eat.

Snacks
Fruits and vegetables make wonderful low-calorie yet filling snacks. For instance, a medium-size apple, a medium-size banana or 1 cup of carrots, broccoli or bell peppers with 2 tablespoons of hummus all contain 100 calories or less.

Instead of a high-calorie snack from a vending machine, bring 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 AN 1 cup of carrots with a quarter-cup of low-calorie dip.