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Healthy Diet Plans >>  Diet and Weight Loss >>  5 servings of fruits and vegetables to loose weight

5 servings of fruits and vegetables to loose weight:

What type of fruits and vegetables can be taken to loose weight without spoiling my health?

Weight gain can be frustrating and depressing .You may not look healthy .You may be susceptible to various chronic diseases. Sedentary lifestyle, consumption of fatty foods, no physical exercise, hormonal imbalance and hereditary are the reasons for weight gain.

It is very necessary to lose weight. Losing weight is effective if you switch over to a healthy diet and do regular exercise daily.

Thus if you need to look healthy and lose weight naturally, it is necessary that you cut down on fatty foods, sugary foods, sugary beverages or sodas, pastries, sweets, poultry and red meat.

Certain modifications in your dietary pattern are generally done for a healthy lifestyle. Have more of whole grain cereals, pulses, fruits and vegetables. These foods can add to the bulk and can lower caloric content of the diet. Have skimmed milk, lean meat instead of whole milk as well as high fat meat.

As weight loss program and healthy living has become a necessity, healthy foods and low caloric foods are gaining more and more importance. Among the natural healthy foods are fruits and vegetables that can help in maintaining the health of your body.

Importance of fruits and vegetables are as follows:

  • It is recommended that you should have at least 5 servings of fruits and vegetables every day.
  • Fruits and vegetables can add to the taste, flavor and color in your diet. Variety is always present and hence fruits and vegetables can be used for salads or toppings or dressing.
  • Fruits and vegetables consist of vitamins and minerals. Vitamins and minerals are essential for the regulation of the functions of your body. These nutrients are also helpful in proper utilization of the energy, carbohydrates, protein and fats in the body.
  • Fruits and vegetables are highly nutritious, low caloric and low fat foods. It is necessary for weight loss programs as it does not add to the calories in your diet. Apart from these, fruits and vegetables, being plant foods, do not contain cholesterol.
  • Fruits and vegetables are good replacements for foods with high energy density. These foods are high in water and fiber content and hence can increase the volume of foods and lower the energy density of your diet.
  • Fruits and vegetables having lower energy density can enhance the volume of your food. Thus you may feel full at a meal even after consuming foods with lower calories.
  • Apart from these fruits and vegetables contain phytochemicals that are essential for lowering the risk of developing heart diseases and cancers.

All types of fruits are beneficial for weight loss. Prefer seasonal fruits. If possible consume fruits with skin to improve the fiber content of the diet. For weight loss, avoid the consumption of fruits like bananas, mangoes and custard apple as these are high in sugar and are caloric dense foods.

Consume Vegetables raw as well as in cooked form. Prefer seasonal vegetables. Prefer vegetables with skin to enhance the fiber content. Avoid the intake of potatoes, tapioca, sweet potatoes and yam as these vegetables are high in starch and can increase the caloric density of the foods. You can select vegetables with high watery content like spinach, cucumber, leafy vegetables, tomatoes, carrots etc.

Submitted on January 16, 2014