Tips To Increase Fruit And Vegetable Intake

By Ash 22nd October 2021 Category: Advice

We all know that eating a good variety of fruit and vegetables is an important and necessary part of healthy eating. The World Health Organisation and NHS both advise that we eat a minimum amount of 400g of fruit and vegetables per day – this works out as five portions or servings.

But how does eating more fruit and vegetables benefit our health? To begin with, they have these key nutritional benefits:

  • They are a crucial source of many vitamins and minerals, including vitamin C, potassium and folate.
  • They are full of dietary fibre, which helps to maintain a healthy digestive system, lowering the risks of bowel cancer.
  • They can lower the risks of stroke, heart disease and other cancers too.

Fruits and vegetables are usually low in fat and calories too and are an essential part of any weight loss programme. In this blog, we will be looking at the types of fruits and vegetables that help with weight loss and give some tips on easy ways to eat more.

Fruits That Help In Weight Loss

Fruit is not only packed with vital vitamins, minerals and fibre but also may contribute to weight loss in several ways:

  • Fruit is high in fibre. A higher intake of fibre is associated with lower body weight. Fibre also helps keep you feeling satiated for longer.
  • High water content. Many fruits have high water content and, combined with the fibre, give you a feeling of being full, reducing the need for snacking.
  • Low in calories. Most fruits are very low in calories, giving you a larger portion of food with high nutritional value for lower calories.
  • Natural sweetness. This natural sweetness may help curb cravings for other sugary foods. This means you can have a sweet treat without eating unnecessary fat and refined sugar.
  • Blood sugar levels. Most fruits have a low GI, the measurement of the effects of food on blood sugar levels. Controlling blood sugar response is a key component in regulating hunger.

Some fruits are particularly recommended when following a low carb or keto diet. These tend to be the fruits that are lowest in carbohydrate content. Here are 7 fruits that are low in carbs and can fit into a well-balanced diet:

  • Avocados. High in healthy fats, avocados are low in carbs and packed with nutrients including vitamin K, folate, vitamin C and potassium.
  • Watermelon. Delicious, full of flavour and very hydrating, watermelon gives you vitamin C, potassium and copper. It also contains lycopene, an antioxidant plant compound that decreases cell damage and fights disease.
  • Strawberries. Nature’s candy, strawberries, have vitamin C, manganese and folate plus, like other berries, they are loaded with antioxidants like anthocyanins, ellagic acid and procyanidins.
  • Lemons. Excellent sliced and added to your water for flavour, these fruits are high in vitamin C, potassium and vitamin B6.
  • Raspberries. One of the healthiest berries, full of those antioxidants, vitamins C, K, manganese and copper.
  • Peaches. These are relatively low in carbs, but they are rich in important micronutrients, including vitamin C, A, potassium and niacin.
  • Cantaloupe melon. A single serving is one of the best sources of beta carotene, a plant compound that plays a key role in immune function and eye health. Cantaloupe also gives you folate, potassium and vitamins K.

We understand that changing your diet and losing weight isn’t easy; that’s why we offer Mediweight, a medically supervised body transformation programme. Mediweight gives you full advice on guidance on the best fruits to eat for your weight loss goals.

Vegetables For Weight Loss

Adding vegetables to your diet for weight loss is a great choice. Like fruit, vegetables are low in calories, full of vitamins and minerals and fill you up with fibre.

Veggies can be more satisfying than fruits in terms of feeling full, and their water and fibre quantity can drop your craving for snacks.

Eating more vegetables boosts your weight loss and reduces other health issues because they are rich in antioxidants, increasing metabolism, which can burn body fat. If you are choosing to follow a low carb diet, some vegetables are better suited than others.

On this type of weight loss programme, you will be looking to eat non-starchy vegetables that are low in calories and carbs but high in vitamins and minerals. Here are 7 vegetables that are perfect for a low carb diet:

  • Spinach. Abundant with fibre, nutrients, minerals and antioxidants, spinach is a kind of superfood. It is higher fibre than other veg, keeping you satisfied for longer.
  • Broccoli. Full of fibre and protein, broccoli boosts the digestive system and helps manage blood sugar.
  • Mushrooms. Known for boosting weight loss, mushrooms are rich in protein, low in calories and increase your metabolism.
  • Cucumber. No fats and barely any calories, cucumber contains 90% water, keeping you hydrated.
  • Cabbage. Low calorie, great for your digestion, packed with vitamin C, A and K, phosphorus, folate and magnesium.
  • Cauliflower. Similar to cabbage with vitamin B5 and B6, folate, manganese and phosphorus.
  • Courgettes. Nutrient-dense, low in fat and sugar, courgettes give you potassium to keep our muscles working properly, alongside many other vitamins and minerals.

On our Mediweight weight loss programme, our trained practitioners will guide you through a personalised diet plan, including a healthy range of vegetables that work well with losing weight.

Tips On Eating Fruit And Vegetable In Your Diet

Here are our tips for some easy ways to eat more fruit and vegetables:

  • Start with breakfast. Adding dried or fresh fruit to your cereal or porridge is an excellent place to start. But consider grilled mushrooms, tomatoes or beans added to a savoury breakfast.
  • Use fruit and veg as snacks. Have a fruit bowl in easy reach and view; grabbing some berries is a sweet and natural treat. But veg can be snacks too. Eat a half avocado or cucumber batons dipped in healthy salsa or add crunch to your sandwiches with peppers, cabbage or lettuce.
  • Plan ahead. Making your own healthy packed lunches can save time, money and boost your fruit and veg intake. Making yourself a salad or a homemade soup can be a great way to eat veggies.
  • Add veggies to your favourite foods. Try adding broccoli or courgettes into your Bolognese sauce, add tomatoes or mushroom to your omelette or cabbage and cauliflower to your next stir fry.
  • Keep frozen veg to hand. With a variety of veg to hand in your freezer, you’ll always have some to add to your meal. Frozen fruit will go on your breakfast too.
  • Use a spiraliser. Fresh veggies can be made into spaghetti-like strands to have with your pasta sauce or stir fry.
  • Eat fruit for dessert. Skip the high-calorie options and finish your meal with some delicious fruit.

Treat your journey with fruit and vegetables as something interesting; search for unusual recipes or other ways of using them you would never have thought of.

Key Takeaways

  • Fruits and vegetables are an essential part of a healthy, balanced diet.
  • They are usually low in fat and calories too and are an important part of any weight loss programme.
  • Fruits and vegetables are high in fibre and water content, leaving you feeling more satiated and less likely to snack.
  • Some fruits and veggies may be better for weight loss than others.
  • It’s easy to increase your fruit and vegetable intake with just a few adjustments to your diet.

Contact us, where our experienced and knowledgeable team are on hand to introduce you to Mediweight, a body transformation programme that delivers fast, effective, medically supervised weight loss. Call our specialist Mediweight advisers to find out more about the programme and book your doctor consultation today.

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