Weighing In on Fruits and Veggies

From: Del Monte Nutrition

Whether you eat them alone or as a part of a balanced diet, fruits and vegetables are instrumental to weight management and overall wellbeing. When it comes to losing weight, it’s no secret many obstacles await you. However, it may come as a surprise that fruits and vegetables can help you overcome them! How, you ask? Simple…take a look at some of their benefits below.

Best Bang for Your Calorie
Calories, calories, calories. When it comes to weight loss, the only thing that matters is the amount of calories consumed as opposed to those expended or burned. Of course, where the calories come from is very important in regards to your health. Making better choices for better health includes eating fresh fruits and vegetables as a part of a balanced diet. They're low in calories and chock full of vitamins, minerals and phytonutrients! Studies claim that consumption of fresh fruits and vegetables may be associated with decreased risk of cancer and cardiovascular disease.

An Active Metabolism
Eating small, more frequent meals helps to keep your metabolism active throughout the day. And fruits and vegetables make great snacks by themselves or in addition to a fat or protein (i.e. nonfat dairy). You can cut up your favorite fruits and vegetables and eat as a snack in between breakfast and lunch, or lunch and dinner. Try slicing up a sweet pineapple or apple bell peppers; fill a baggie with grapes or fresh-cut baby carrots and celery sticks; or grab a banana. All of these options are great on-the-go too!

Appetite Control
Many fresh fruits and vegetables are an excellent source of dietary fiber and great way to eat healthy while controlling your appetite. For weight management purposes, the added fiber helps to make you feel satisfied. Eating foods that are high in fiber allows the feeling of satiety to set in quicker AND for a longer period of time. If we are full faster and longer then we are more likely to ingest fewer calories.

Insoluble fiber is the form that is not digested by the body. The feeling of satiety or fullness is the result of the fiber absorbing water in the stomach, causing it to expand. Thus, insoluble fiber slows down digestion which in turn helps you to consume fewer calories. Fruit and vegetable sources of insoluble fiber include the skin of some fruits (predominantly apples), potatoes with the skin on, carrots, green beans, and cauliflower.

Kick Those Cravings
Once you have your appetite under control, you will indirectly help to curb cravings. Initially, you may continue to experience some urges which is why it is important to be prepared. Have pre-planned alternatives to the foods you crave. Fruits and vegetables are a great choice – have your favorites on hand.

Cardiovascular Health
Soluble fiber is the form that primarily contributes to the reduction of your LDL (“bad”) cholesterol. The fiber attaches to the cholesterol as well as fat molecules while in the intestine and is all passed together. This prevents the fat from being added to your body fat since it is passing through your system. Sources of soluble fiber include fruits and vegetables, beans, peas and other legumes.

Don’t sacrifice the number on the scale by making the wrong choices. Before your next weigh in, be sure to incorporate fruits and vegetables into your diet to help lose the weight!

Written by:Tracey Ryan, MS, RD www.ediets.com