- Take a good look at your dinner plate. Vegetables, fruits and whole grains should take up the largest portion of your plate. Remember to use a normal- or small-sized plate, and avoid larger platter-sized plates.
- Swap 1 cup of chopped vegetables for 1 cup of pasta or rice in your favorite dish.
Snacks:
- Try hummus and baked tortilla chips with salsa instead of chips and dip.
- Top a cup of low-fat, plain yogurt with fresh, sliced fruit.
- Store cleaned, cut-up vegetables in the fridge at eye level and keep a low-fat or fat-free dip on hand.
Tips for Children
Fruit and vegetable consumption is crucial for children, especially if they are overweight. It can be difficult to persuade them to eat fruits and vegetables, especially
MANAGING WEIGHT WITH FRUITS AND VEGETABLES
Eating more fruits and vegetables is a safe and healthy way to achieve a healthier weight.
Low-calorie Options
To lose weight, you must eat fewer calories than your body uses. It’s easy to create lower-calorie versions of some of your favorite dishes by substituting fruits and vegetables in place of higher-calorie ingredients. Here are some simple ways to cut calories for each meal:
- Breakfast: o Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches or strawberries.
- Substitute spinach, onions or mushrooms for one of the eggs or half the cheese you would have in an omelet.
- Lunch: o Add a cup of chopped vegetables such as carrots in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup.
- Substitute vegetables such as spinach, green peppers, cucumbers or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap or burrito. Read More
