2, 3, 5, 10 a day? How many portions of vegetables do you eat on a daily basis? My guess is that it varies from day to day but averages around 3-6, a portion being approximately half a cup of cooked or 1 cup of raw veggies. If you’re reading this post, the chances are that you are healthier than most, or at least have a greater awareness of what healthy eating looks like (or you’re my husband, who is forced to read all my posts anyway!). I want to take a few moments to try to spell out the beauty of vegetables, not only how good they are for your health, but how even more valuable they are when on a weight or fat loss plan. Later on in this post I will show you how you can use vegetables to your advantage to help you in your quest to shed the fat!
Vegetables have some really great culinary and nutritional properties, such as:
- having very varied flavours and textures
- containing many vitamins & minerals
- containing lots of fibre
- having low amounts of sugar, helping keep blood sugar levels stable
- being easily digestible
- containing very few calories per portion compared to similar amounts of other foods
That last point above is the killer punch that vegetables pack, which makes them a very powerful tool in your arsenal when planning a menu for weight-/fat-loss. I’ll say it again – cup for cup, vegetables contain fewer calories per portion than other foods. What this really means is you can eat a shed load of vegetables for not a lot of calories. And who wouldn’t want to eat large amounts of food that has no adverse effect on their waistline?! One cup of vegetables contains just 30 to 80 calories, depending on the variety (to be clear, we are NOT including white potatoes in this discussion – yes they are a vegetable but they are another story – useful in your diet possibly yes, but not for the context that I’m talking about). Vegetables are also nutrient-dense – you get the most amount of nutrients packed in small amounts of food. So not only can you pile them onto your plate without adding hundreds of extra calories, you are also getting the maximum amount of nutrition at the same time. Vegetables are sounding even more attractive aren’t they?
So let’s assume you agree to put more vegetables on your plate in place of other less-nutritious items, what other positive effects does this have? (more…)