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What do Veggies Have to Do with Weight Loss? Everything!
Natalie Maynor / CC BY 2.0If you’re looking to drop excess weight, look no further than the produce section of your grocer. Cruise around the fresh vegetable section and ask yourself, “Am I getting at least 3 servings of veggies every day?” If you answered “no”, sadly you’re not alone. According to a recent report by the Centers for Disease Control and Prevention (CDC), only 27% of adults meet that basic requirement, and just 33% eat at least two servings of fruit every day. It also depends upon your age. Veggie consumption begins to increase after the age of 45 as people start to make the veggie/fruit-better health connection. Just 14% of American adults meet both requirements. What’s up with Americans not eating veggies? Here are the top four reasons you’re not gobbling the broccoli:
- Not everyone in the family likes the same veggies making it mission impossible to cook for the crowd and please everyone;
- Many fruits and veggies are expensive, compared to buying a bag of chips or a cookie;
- Fresh veggies are a pain to prepare and cook, making microwave or fast food more attractive;
- Restaurants and fast food eateries don’t offer enough veggie options.
Alright, it’s a challenge to strive for five (3 servings of veggies and 2 fruits) every day, but come on, we can be more assertive and creative. This is your health we’re talking about. If you do, you’ll be rewarded with a slimmer and more fit body, as well as enhanced health. Here are some facts.
A candy bar or cookie does not fill you up. Veggies do. This is especially true if you combine them with some form of protein. That’s why reduced fat peanut butter and celery is a hit, or an apple with a serving of low fat cheese. Or just eat a heap of steamed or grilled veggies. That’s a low fat and fiber rich guarantee to help you feel full and satisfied. That protein-fiber combo kills carb cravings as well. Whether it’s breakfast, lunch, snacks or dinner, make sure you’re adding veggies. That whole wheat pitta and turkey burger needs greens in the pitta pocket. Your omelet can be more filling with mushrooms, peppers and tomato. Start your dinner out with a big salad topped with a serving of shredded low fat cheese. Carrots and hummus make a terrific snack. How about a side of edamame to give you satisfying protein as well as fiber?
Don’t forget that veggies and fruits are nature’s medicine cabinet. You’ll find vitamins, minerals and other nutrients that will boost immune function and help to prevent diseases such as cancer, heart disease and diabetes. For that matter, the Harvard Nurses’ Study combined with the Health Professionals Study concluded that the higher your daily intake of fruits and vegetables, the lower your risk of developing heart disease. Those men and women who averaged 8 or more servings daily were 30 percent less likely to have a heart attack or stroke, compared to those folks who ate only 1.5 servings daily. Again, you’re not only lower disease risk, but you’re dropping weight as well.
What veggies seem to be the best options? Well, any fruit or veggie is great, but don’t forget to include: deep green lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit. You’ll notice that white potatoes aren’t included as they are considered starches. However, sweet potato is chock full of vitamin A and carotenes so go ahead and have a serving. Learn more by clicking onto www.fruitsandveggiesmatter.gov.
And, since veggies are so low in sodium, you’ll drop that water weight you hold from eating so many salt-ridden processed foods. And, don’t think that water weight is trivial. It can be up to five pounds in some individuals.
Make your lifestyle veggie and fruit centric. Here are some easy starters:
David Penny / CC BY-SA 2.0Get out a beautiful fruit bowl and keep it filled each week. If it’s front and center in the kitchen, you’ll see it and use it.- Be constantly mindful of the need for them in your daily life. As you plan every meal and snack, always ask “where are the veggies and fruit?”
- Strive for five colors of veggies and fruits in your daily diet. The deeper the color, the higher the level of antioxidants. Butter lettuce, squash, tomato, spinach and blueberries will get you there!
- Find a farmer’s market and experiment with local and a diverse selection of fruits and veggies.
Just remember that when you fill up on produce, you don’t fill out. And the bonus is a leaner, healthier you.
Related Topics:
- Weight Loss & Fitness with Pamela Peeke, MD, MPH, FACP
- Get the Weight Loss Wisdom and Fitness newsletters in your inbox weekly!
Labels: fruit, healthy eating, vegetables, veggies, weight loss
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