fruits
and
vegetables
to help manage
your weight.
How to use
Department of Health and Human Services
Centers 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 your
morning omelet. The vegetables will add volume
and flavor to the dish with fewer calories than
the egg or cheese.
• Cut back on the amount of cereal in your bowl
to make room for some cut-up bananas, peaches,
or strawberries.You can
still eat a full bowl, but
with fewer calories.
Lighten Up Your Lunch.
• Substitute vegetables
such as lettuce, toma-
toes, cucumbers, or
onions for 2
ounces of the
cheese and 2
ounces of the
meat in your
sandwich,
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 ounces
of the meat or 1 cup of noodles in your favorite
broth-based soup. The veg-
etables will help fill you
up, so you won’t
miss those extra
calories.
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. Helping
control your weight is not the only benefit of
eating more fruits and vegetables. Diets rich in
fruits and vegetables may reduce the risk of some
types 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, you must
eat fewer calories
than your body
uses.
This doesn’t 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 veg-
etables will add volume to
your dishes, so you can eat the