Using Fruits and Vegetables to Manage Your Weight
Anna Delany, adapted from www.Fruits&VeggiesMatter.gov
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Simple ways to cut calories and eat fruits and vegetables
You can cut calories and increase the amount of fruits and vegetables you eat at every "eating" stage of the day:
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 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 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 will 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, tomatoes, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat.
Smart Snacks
Most healthy eating 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, such as:
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a medium-size apple (72 calories)
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a medium-size banana (105 calories)
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1 cup grapes (100 calories)
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1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tablespoons of hummus (46 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 oz) 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.
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Next: Remember: Substitution is the key
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