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Manage your weight with Fruits and Vegetables

Fruits and Veggies are Great to Help Manage Your Weight

Fruits and vegetables are part of a well-balanced and healthy eating plan.  Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy way to lose or maintain a healthy weight. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To loose weight, you need to eat less than your body uses.  

To loose weight, you can make healthier, lower calorie versions of your favorite dishes by swapping out the higher calorie ingredients for low calorie fruits and veggies.  Because fruit and veggies are high in water and fiber, they are more filling and add volume to your dish!  You don’t have to stare…just eat more of the good stuff and you will feel full and loose weight!

Some Ideas to make your meals/snacks healthier using Fruits and Veggies

Breakfast: Jump Start Your Day!

* Try a Green Shake with fresh fruit to supercharge your day

* Cut back on the cereal and add more fresh fruit

* If you like eggs, try using egg whites and load up with veggies in a healthy omelet

Lighten Up Your Lunch

* Skip the cheese in your sandwich and substitute more veggies like lettuce, tomatoes and cukes

* Cut back on the amount of meat as cold cuts are loaded with sodium and preservatives

* Try a wrap instead of other breads

* Enjoy a salad  loaded with fresh veggies (red peppers, carrots, broccoli and beans) with low calorie dressing.  Skip the processed cold cuts and cheese

* Eat a piece of fresh fruit which will keep you energized and feeling full


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 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, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Snack Smart

* Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

About 100 Calories or Less

  • a medium-size apple (72 calories)
  • a medium-size banana (105 calories)
  • 1 cup steamed green beans (44 calories)
  • 1 cup blueberries (83 calories)
  • 1 cup grapes (100 calories)
  • 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Adding more Fruits and Veggies to your Diet will make you healthier, help you loose weight and give you more energy!