Fruits and Vegetables for Weight Loss

Your mom was right about so many things that you may have rolled your eyes at as a child. One of those things is the importance of eating your vegetables.

Weight Loss Tip #10 - Increase Fruits and Vegetables

You have heard a million times how important fruits and vegetables are to your health and maybe you've become numb to this truth.

One recent study showed that individuals eating 5 servings of fruits and vegetables per day were at a 15-35% lower risk of mortality from certain diseases (such as cardiovascular disease, respiratory diseases and all cause mortality) than those who ate fewer fruits and vegetables.

Fruits and vegetables provide phytochemicals, antioxidants and natural forms of vitamins and minerals that we simply can't get from other foods - even a multivitamin. There are true benefits to getting these nutrients from real foods verses synthetic forms in a supplement.

NOTE: The reason it is recommended to eat a variety of fruits and vegetables is each color contains different nutrients! Red - lycopene (sun protection, improved heart health and a lower risk of certain types of cancer) Green - lutein and zeaxanthin (may reduce the risk of chronic eye diseases) Blue/purple - anthocyanins (may have the capacity to lower blood pressure, improve visual acuity, reduce cancer cell proliferation and tumor formation, reduce risk of diabetes, modulate cognitive and motor function) White/cruciferous - sulforaphane (may improve heart health and digestion, support healthy blood sugar levels) These protective compounds have different benefits, which is why it’s important to eat them all!

Fruits and vegetables are also high in soluble fiber which helps to feed good bacteria in your intestine, improving gut health (see gut health blog post for more) Fiber is also known to help suppress appetite. Certain fibers found in beans, legumes, flax, asparagus, oats and brussel sprouts are most beneficial to provide satiety. Reduced appetite leads to a decrease in calorie intake and therefore supports weight loss.

If that isn't enough of a reason to increase your intake, fiber also helps to reduce inflammation which is a contributing factor to many diseases including obesity, diabetes, cardiovascular disease and arthritis.

When increasing your intake of fresh produce, you should also notice a natural decrease in high fat foods, sodium and processed sugars or simple carbohydrates.

NOTE: Fruit is also a great choice for a healthier way to curb a sweet tooth. Slice up some strawberries and top with a little heavy whipping cream for a delicious dessert!

My challenge for you this week is to eat a serving of fruit everyday at breakfast (in addition to some protein) and incorporate vegetables into lunch and dinner everyday. Then, pay attention to how this effects your portion size, hunger and food choices throughout the rest of the day.

I'm here for you and I believe in you!

P.S. If you're like me and have struggled to keep fresh produce in the house and actually eat it before it goes bad... I have the solution! I highly recommend Imperfect Foods delivery. Weekly food deliveries straight to your door in a temperature controlled box. I order my produce from Imperfect Foods every week to ensure I always have fresh foods at home. I also love trying new vegetables that I don't typically pick up at the grocery store! If you'd like to give it a try, use this link to get $20 off your first order!

P.P.S. Still struggling to keep them fresh? These green boxes are a GAME CHANGER. I'm not lying when I tell you I'm able to keep avocados fresh for TWO WEEKS. (Not an ad, just simply amazing!)