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.

For example, substitute a bag of crisps with a crunch apple as a snack, or have a bowl of fresh berries instead of a bowl of ice cream for dessert. Have less cereal and more fruit for breakfast, and have extra vegetable fillings in your sandwich in place of some meat or cheese.

• Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques. For example:

• Try steaming your vegetables and using herbs and spices to add flavor.
• Avoid cooking techniques, such as breading and frying, or using high-fat dressings or sauces, which will greatly increase the calories and fat in the dish.
• 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.