fruitsand

vegetablesto help manage

your weight.

How to use

Department of Health and Human ServicesCenters for Disease Control and Prevention

Breakfast: Start the Day Right. • Substitute some spinach, onions, or mushrooms

for one of the eggs or half of the cheese in yourmorning omelet. The vegetables will add volumeand flavor to the dish with fewer calories thanthe egg or cheese.

• Cut back on the amount of cereal in your bowlto make room for some cut-up bananas, peaches,

or strawberries.You canstill eat a full bowl, butwith fewer calories.

Lighten Up Your Lunch.• Substitute vegetables

such as lettuce, toma-toes, cucumbers, or

onions for 2ounces of thecheese and 2ounces of themeat in yoursandwich,wrap, or burrito.

The new version will fill you up with fewer calo-ries than the original.

• Add a cup of chopped vegetables, such as broccoli,carrots, beans, or red peppers, in place of 2 ouncesof the meat or 1 cup of noodles in your favoritebroth-based soup. The veg-etables will help fill youup, so you won’tmiss those extracalories.

Fruits and vegetables are part of a well-balanced and healthy eating plan.There are many different ways to lose or main-tain a healthy weight. Using more fruits and veg-etables along with whole grains and lean meats,nuts, and beans is a safe and healthy one. Helpingcontrol your weight is not the only benefit ofeating more fruits and vegetables. Diets rich infruits and vegetables may reduce the risk of sometypes of cancer and other chronic diseases. Fruitsand vegetables also provide essential vitamins andminerals, fiber, and other substances that areimportant for good health.

To lose weight, you musteat fewer calories

than your bodyuses.

This doesn’t necessarilymean that you have toeat less food.You cancreate lower-calorieversions of some ofyour favorite dishes bysubstituting low-caloriefruits and vegetables in

place of higher-calorieingredients. The water

and fiber in fruits and veg-etables will add volume to

your dishes, so you can eat thesame amount of food with fewer calo-

ries. Most fruits and vegetables are naturally low infat and calories and are filling.

As people become less active, their bodies needfewer calories. Even if you do not need to loseweight, you may still need to reduce calories sim-ply to maintain your current weight.

Here are some simple ways to cut caloriesand eat fruits and vegetables throughoutyour day:

There aremany reasonswhy people eatmore food than theyneed. Sometimes peopleeat to make themselvesfeel good. Others may eatbecause they are tired andwant a “boost.” This pam-phlet does not cover thesereasons for eating. We willgive you tips for eating tosatisfy basic hungeruntil you feel full anddo not feel hungry.

Dinner• 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 yourfavorite dish.The dish with the vegetables will bejust as satisfying but have fewer calories than the

same amount of theoriginal version.

• Take a good look at your dinner plate.Vegetables, fruit, and whole grains should take upthe largest portion of your plate. If they do not,replace some of the meat, cheese, white pasta, orrice with legumes, steamed broccoli, asparagus,greens, or another favorite vegetable. This willreduce the total calories in your meal withoutreducing the amount of food you eat. BUTremember to use a normal- or small-size plate—not a platter.The total number of calories thatyou eat counts, even if a good proportion ofthem come from fruits and vegetables.

Smart SnacksMost healthy eating plans allow for one or twosmall snacks a day. Choosing most fruits and veg-etables will allow you to eat a snack with only100 calories.

The fruits and vegetables in the box above all haveabout 100 or fewer calories.

Instead of a high-calorie snack from a vendingmachine, bring some cut-up vegetables or fruitfrom home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as asmall apple, 1 cup of whole strawberries, AND 1cup of carrots with 1/4 cup of low-calorie dip.

Substitute one or two of these options for thechips, and you will have a satisfying snack withfewer 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 (30calories), or bell peppers (30 calories) with2 tbsp. hummus (46 calories)

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Remember: Substitution is the key.It’s true that fruits and vegetables are lower incalories than many other foods, but they do con-tain some calories. If you start eating fruits andvegetables in addition to what you usually eat, youare adding calories and may gain weight. The keyis substitution. Eat fruits and vegetables insteadof some other higher-calorie food.

Fruits and Vegetables for Weight ControlEat fruits and vegetables the way nature

provided—or with fat-freeor low-fat cooking

techniques. Try steaming yourvegetables, usinglow-calorie orlow-fat dressings,

and using herbs andspices to add flavor.

Some cooking tech-niques, such as breading

and frying, or using high-fatdressings or sauces will greatly

increase the calories and fat in the dish. And eatyour fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables aregood options when fresh produce is notavailable.However, be careful to choose those withoutadded sugar, syrup, cream sauces, or other ingredi-ents that will add calories.

Choose whole fruit over fruit drinks and juices.Fruit juices have lost fiber from the fruit. It is bet-ter to eat the whole fruit because it contains the

added fiber that helps you feel full. One 6-ounceserving of orange juice has 85 calories, comparedto just 65 calories in a medium orange.

Whole fruit gives you a bigger size snackthan the same fruit dried—for the samenumber of calories.A small box of raisins (1/4 cup) is about 100 calo-ries. For the same number of calories, you can eat1 cup of grapes.

Want More Information?

Check out these Web sites for moreinformation about how fruits and veg-etables can help you manage yourweight:

Centers for Disease Control and Prevention:www.cdc.gov/5aday

US Department of Agriculture, Center forNutrition Policy and Practice:www.usda.gov/cnpp

National Cancer Institute:www.5aday.gov

Produce for Better Health Foundation:www.5aday.org

www.healthierus.gov/dietaryguidelines

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Department of Health and Human Services

Centers for Disease Control and PreventionNational Center for

Chronic Disease Prevention and Health PromotionDivision of Nutrition and Physical Activity

This brochure is available atwww.cdc.gov/nccdphp/dnpa