More Fruits and Veggies

How to Use Fruits and Vegetables to Help Manage Your Weight

Fruits and vegetables are part of a healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. In addition, diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight eat fewer calories that your body uses.

This doesn't have to necessarily mean that 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.

Smart Snacks

Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat healthy snacks with only 100 calories. One snack-sized back of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup strawberries, AND 1 cup of carrots with 1/4 cup of low-cal dip.

About 100 Calories or Less:

• A medium-size apple— 72 calories
• A medium-size banana— 105 calories
• 1 cup green beans— 44 calories
• 1 cup blueberries— 83 calories
• 1 cup grapes— 100 calories
• 1 cup carrots— 45 calories
• 1 cup broccoli— 30 calories

Remember: Substitution is the key.

It is true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

Storage 101

Great tasting fruits and vegetables begin with proper storage at home. Use the FIFO rule: First In, First Out. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. The FIFO rule applies to all types of foods—fresh, frozen, canned and dried.

• Fresh
  Fresh foods are best used the day of purchase, or within several days. Some, like potatoes and carrots, can be longer is stored properly. Some fresh items, such as peaches, plums, and nectarines, can be left at room temperature until ripe, then refrigerated until ready to use. Some fresh items, like tomatoes, should never be refrigerated, because cold damages texture and taste.
• Frozen
  All frozen foods should be stored a 0 degrees Fahrenheit or less. The maximum length of storage for frozen items varies, but for most fruits and vegetables a good rule is six months.
• Canned
  Most canned foods have a shelf life of about two years, if they are stored at a constant temperature of about 75 degrees Fahrenheit, and as long as the can is not leaking or bulging.
• Dried
  Dried foods should be stored in cool, dry dark areas. Storing in airtight containers in the refrigerator is a great option. Recommended storage times for dried foods range from 4 months to 1 year.

Source: www.fruitsandveggiesmatter.gov

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