Published on December 1, 2018
One of the biggest dieting mistakes, both for those who want to lose weight and those who want to control their weight, is not eating enough fruits and vegetables.
To lose weight, you must eat fewer calories than your body uses.
This doesn’t mean you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.
Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home.
Remember: Substitution is the key.
If you start eating fruits and vegetables in addition to what you usually eat, you will add calories and may gain weight. The key is substitution.
Finally, all fruits and vegetables contain vitamins, minerals and other nutrients that may help prevent heart disease, cancer and other illnesses. Some of these nutrients are fiber, potassium, folate, and vitamins A and C. The best way to get all the various nutrients is to eat fruits and vegetables of many different colors, so eat from as many color groups as you can each day. To help you, here’s an Eat More Color infographic from the American Heart Association.