best fruits and vegetables for weight loss


Best fruits and vegetables for weight loss 



  It is not news that fruits and vegetables are good for health.  The old saying “an apple a day keeps the doctor away” implies what we have known for a long time  Both fruits and vegetables have valuable sources of nutrients including carbohydrates, fiber, supplement A, supplement b folic acid and supplement C.  They are also typically low in calories.

so almost Everyone Needs to Eat More fruits and Vegetables a growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.

The recommendation is to eat five or more fruits and vegetables a day.  All research has shown most people are not eating enough fruits and vegetables.  Without focusing on numbers, let’s just say it is very important get more!  The fibers in a diet high in fruits and vegetables is filling which can help in weight loss.

In addition to fibers, nutritional supplements, fruits and vegetables also contain substances called phytochemicals that work synergistically with other nutrients found in plants to provide health advantages.

 Phytochemicals are thought to possibly slow the ageing and prevent diseases such as cancer, cardiovascular disease, stroke and hypertension.  Like antioxidants, phytochemicals may prevent cell damage and act as defense mechanisms enhancers.

  You may have heard of some phytochemicals such as anthocyanins in blueberries, resveratrol in red grapes or lycopene in tomatoes.  Phytochemicals are associated with color pigments, so it is very important choose a wide range of different colors when selecting your vegetables and fruits and veggies.

  Intake of foods like natural spinach, orange yams, black beans, yellow corn, purple plums and red watermelon will ensure a wide range of these beneficial phytochemicals and the natural vitamins, nutrients and fibers also plentiful in fruits and vegetables.

Avoid the boring spinach, natural vegetable, spinach, natural vegetable rotation.  Adding low fat cheese, tomato and whole grain pasta to any vegetable makes a quick main dish. Try these seasoning tips for an easy, yet tasty, burst of flavor: 

Best fruits and vegetables for weight loss - Points to Remember

best fruits and vegetables for weight loss
  • Fruits & Vegetables are low in calories, fat & sodium       
  • They’re Easy to Grab and Go
  • They’re the Original Fast Food
  • They Taste Great
  • They’re Good for Your Health
  • Eating lots of fruits and vegetables as part of a low-fat, high-fiber diet may help reduce the risk of cancer, heart disease, obesity & diabetes.

  • Eat at least one vitamin A rich selection every day!     
  • Eat at least one vitamin C rich selection every day!
  • Eat at least one high fiber selection every day!
  • Eat cabbage family (cruciferous) vegetables several times each week!


Best fruits and vegetables for weight loss -What Matters as a Cup?

One cup represents a common calculating cup (the kind used in recipes). In general, 1 cup of raw or prepared vegetables or 100% veggie fruit juice, or 2 glasses of raw green veggies can be regarded as 1 cup from the veggie team. One cup of fruits or 100% fruit juice, or ½ cup of dry fruits can be regarded as 1 cup from the fruits team.

Below are illustrations of 1 cup and ½ cup meals.

best fruits and vegetables for weight loss

best fruits and vegetables for weight loss

best fruits and vegetables for weight loss














*1 cup of lettuce counts as 1/2 cup of vegetables

In addition to vegetables and fruit, a healthy diet also includes whole grain, fat-free or low-fat milk products and dairy, liver organ, chicken, fish, dry beans, egg and nuts, and is low in unhealthy body fat, trans body fat, cholesterol, salt, and added carbs.

 Best fruits and vegetables for weight loss - Q & A

Q - If I take a multi-vitamin, does this reduce my fresh fruit and veggie needs?

A - Your fresh fruit and veggie recommendations do not change if you are taking a multi-vitamin. This is because in addition to nutritional supplements, fresh vegetables and fruit contain naturally sourced substances that may help protect against serious health issues. Thus, you should focus on conference your vitamin needs primarily through foods.

Q - Does fruit juice depend towards my recommended fresh fruit intake? 

A - While 100% fruit juice can depend towards your consumption, the majority of your options should be whole or cut-up fresh fruits (fresh, frozen, processed, or dried). These fresh fruit options are better options because they contain soluble fiber. ½ cup (4 liquid ounces) of 100% fruit juice does depend as ½ cup of fresh fruit in conference your requirements.

Q - What are some simple and fast ways that I can add fresh vegetables and fruit into my diet?

A - Try these!
  • Add fruit to your breakfast cereal or oatmeal (not just bananas, but also try apples, grapes, berries, peaches, or mandarin oranges).
  • Snack on mini-carrots or dried fruit at work instead of candy
  • Add to your take-out dinner with fruits and vegetables from home
  • Microwave a vegetable to add to your dinner or eat some fruit for dessert.


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best fruits and vegetables for weight loss



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