Nowadays more and more people are thinking a lot about their health and look for ways to maintain their body weight. This is why they have become more conscious about the foods they eat and keep an eye on the amount of calories they intake. Well, as far as a well balanced diet is concerned you simply cannot ignore the importance of vegetables. Vegetables are amongst the most natural and healthy foods that you can possibly eat without much worrying about the calories. In fact, most of the vegetables are generally low in calories and are high in essential vitamins and minerals that human body requires to function properly.
The Centers for Disease Control and Prevention recommends including more and more vegetables in your diet for weight control and maintaining your overall health. First of all vegetables are low in calories which make them the perfect item in your diet. Vegetables also contain plenty of fiber, vitamins and minerals that our body needs. Apart from weight loss and keep your body healthy, vegetables also reduce the risk of cancer and other chronic diseases.
Out of all the vegetables, spinach and romaine lettuce are the one that contain the fewest number of calories. Both these vegetables contain just 10 calories per cup. One cup of fresh asparagus and a cup of cauliflower have 30 calories. Bell peppers and tomatoes are also low in calories with just 40 calories per cup. The calories in a cup of fresh carrots are 50, while in fresh onions it is 70 calories. Another good part about eating vegetables is that the water and fiber content in vegetables will add volume to your dishes. This means you can eat the same amount of food with fewer calories. And it is a known fact that most of the vegetables available in the market are naturally low in fat and calories are filling for your stomach. This means when you eat a vegetable salad or soup, there is no need to eat for quite some time as you will not feel hungry soon.
Also as compared to cooked vegetables, the calorie count in raw vegetables is less. Not only are raw vegetables low in calories, they are low in fat as well. Hence, you must include raw vegetables in your diet to keep your calorie intake down and fiber intake up. To make sure that your body is getting enough vegetables, you can easily make a large plate of raw vegetable salad for lunch or dinner. To make the salad better in taste you can always put some fat-free salad dressing on it. You can also eat raw vegetables like tomato or cucumber as it is or with a low-calorie dip. One or two carrots or cucumbers in between means make a good snack. .
Here is a list of popular vegetable along with the amount of calories they have:
Zucchini (100g) – 18 calories
Watercress (100g) – 22 calories
Spinach (100g) – 25 calories
Pumpkin (100g) – 13 calories
Peas (100g) – 83 calories
Parsnip (100g) – 64 calories
Okra (100g) – 31 calories
Garlic (100g) – 98 calories
Fennel (100g) – 12 calories
Eggplant (100g) – 15 calories
Alfalfa sprouts (100g) - 24 calories
Beetroot (100g) – 36 calories
Broccoli (100g) – 33 calories
Cabbage Chinese (100g) – 12 calories
Cabbage (100g) – 28 calories
Capsicum Pepper, green (100g) – 15 calories
Capsicum Pepper, red (100g) - 32 calories
Carrots, (100g) – 30 calories
Cauliflower (100g) – 28 calories
Celeriac (100g) – 18 calories
Celery (100g) - 7 calories
Corn kernels (100g) – 93 calories
Curly Kale (100g) – 35 calories
Cucumber, unpeeled (100g) - 10 calories
Chicory (100g) – 14 calories
Potatoes (100g) – 75 calories
Asparagus (100g) – 20 calories
Bamboo shoots (100g) – 30 calories
Some tips to use vegetables for weight loss:
- Eat vegetables in their natural form for better results.
- If you need to cook vegetables, use fat-free or low-fat cooking techniques.
- Steamed vegetables are also healthy. Use herbs and spices in steamed vegetables to add flavor.
- Canned or frozen vegetables are good options when fresh products are not available. However, you must avoid the one with added sugar, syrup, cream sauces, or other ingredients as it will only add calories to your dish.
- Choose whole vegetables over vegetable drinks and juices. Vegetable juices have no fibers in them which mean it is not very healthy.
- Whole vegetables make a great snack in between meals. For instance you can always eat a cucumber or a carrot whenever you feel hungry in between meals when you are on a weight loss diet plan.
There are several reasons why vegetables are popular foods. They have plenty of nutrition and fewer calories that help in weight loss. Any diet plan to lose weight fast is incomplete without the inclusion of vegetables. So, eat more vegetables for a healthy body.