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Vegetables may not be as traditionally tasty as pasta or a good steak, but if you know how to prepare them properly, you may find that your childhood phobia of certain plant substances was evident. (Justice from Brussels!)
Healthy Diet For Losing Weight
Also, a plant-based diet can be helpful for weight loss: “Vegetables tend to be very low in calories—especially non-starchy ones like spinach, broccoli, and tomatoes,” says Amy Gorin, MS, RDN, owner of Plant Based with Amy and media major in Stamford. , Connecticut.
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Meet the Experts: Amy Gorin, MS, RDN, is the owner of Plant Based with Amy and Master the Media in Stamford, Connecticut. Melissa Darlow, RDN, CPT, is a registered dietitian and certified trainer based in New York. Jocelyn Rodriguez, RDN, is a registered dietitian in Laredo, Texas.
Dani Lebovitz, RDN, is a food and nutrition educator based in Franklin, Tennessee, and founder of Kid Food Explorers. Michelle Rauch, MS, RDN, is a registered dietitian at Actors Fund Home in Englewood, New Jersey.
In addition to being low in calories, fiber-packed vegetables will help keep you full longer because fiber takes a long time to digest, says Melissa Darlow, a registered dietitian and certified trainer in New York City.
And “if you eat a meal that contains carbohydrates, which everyone should, it helps reduce the blood sugar response,” she adds. For example, let’s say you’re eating pizza and have a salad on the side. “You’ll reduce your blood sugar response, which in turn will keep you fuller longer,” explains Darlow. “You won’t immediately want that second slice of pizza because the fiber will help keep you satisfied.”
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A vegetarian diet can also help improve overall health, such as by lowering blood pressure, says Jocelyn Rodriguez, RDN, a registered dietitian in Laredo, Texas. In addition, “vegetables will provide a variety of nutrients such as magnesium, potassium and antioxidants,” she adds.
But not all vegetables are created equal. Here are the best foods for weight loss, plus nutrition facts and how to prepare them, according to registered dietitians. Good appetite!
“Cloves are very versatile,” says Darlow, adding that they have a good amount of fiber and antioxidants. “The sky’s the limit if you’re willing to experiment.”
Fresh or frozen cauliflower is easy to put in the oven or deep fryer, says Darlow. You can also eat it raw with hummus or guacamole. Or make pizza with cauliflower crust.
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Serving Size: 1 cup, raw (110 grams) | Calories: 27.5 | Fat: 0.308 grams | Protein: 2.11 grams | Carbs: 5.47 grams | Fiber: 2.2 grams | Sugar: 2.1 grams | Vitamin C: 53 milligrams | Iron: 0.462 milligrams
“Sprouts are everything,” says Darlow: They’re low in calories and full of fiber, folate, vitamin K and vitamin C. Folate, known as B9, is important for fetal growth in pregnant women, she adds. It’s also “a nutrient that provides protection against free radicals and [is] important for collagen production,” says Rodriguez.
Prepare them with proteins of your choice or add them as a topping to salads or omelets, for example. “For the best flavor, cook until golden brown and crispy by air-frying, stir-frying, or stir-frying,” she suggests.
Serving Size: 1 cup, raw (88 grams) | Calories: 37.8 | Fat: 0.264 grams | Protein: 2.97 grams | Carbs: 7.88 grams | Fiber: 3.34 grams | Sugar: 1.94 grams | Vitamin C: 74.8 milligrams | Iron: 1.23 milligrams
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“Kale is a wonderful addition to your diet because it provides many positive health benefits,” says Vandana Sheth, CDCES, registered dietitian and author of the book.
. Kale has vitamin A, vitamin C and vitamin K and is low in calories and high in fiber, says Darlow. Vitamin K is extremely important for bone health and clotting in the body, she adds.
It is delicious raw in salad, cooked with pasta, chicken or eggs, as well as in soups and stews. Even better? Make it like kale chips with cheese, garlic powder, and nutritional yeast, says Darlow.
Serving Size: 1 cup, raw (20.6 grams) | Calories: between 7.21 and 8.86 | Fat: 0.307 grams | Protein: 0.602 grams | Carbs: 0.911 grams | Fiber: 0.845 grams | Sugar: 0.165 grams | Vitamin C: 19.2 milligrams | Iron: 0.33 milligrams
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“If you’re craving a tasty way to support your weight management goals, now’s the time to say hello to Jerusalem artichokes, also known as sunchokes, an important source of the gut-friendly prebiotic fiber inulin,” says Dani Lebovitz, RDN, food and nutritionist at Franklin, Tennessee, and founder of Kid Food Explorers. Inulin is a type of fiber that can improve “gut microbiome, increase mineral absorption and reduce constipation,” she adds.
The inulin-type fructans found in Jerusalem artichokes can help people feel full and have less desire to eat sweet, salty, and fatty foods, according to a 2019 study in The American Journal of Clinical Nutrition.
It’s pretty common to see artichokes appear on restaurant menus in something like artichoke spinach dip, but artichokes themselves are very healthy, high in fiber and folate, says Darlow. You can find them canned, but you can also chop them into salads, bake or steam them, add them to soups and stews, or use them in recipes, Lebovitz and Darlow say.
Serving size: 100 grams or 2/3 cup | Calories: 47 | Fat: 0.15 grams | Protein: 3.27 grams | Carbohydrates: 10.5 grams | Fiber: 5.4 grams | Sugar: 0.99 grams | Vitamin C: 11.7 milligrams | Iron: 1.28 milligrams
Vegetarian Diet Plan For Weight Loss
“Zucchini is a great vegetable to include in your diet if you’re looking for a vegetable to help you lose weight,” says Michelle Rauch, a registered dietitian at the Actors Fund Home in Englewood, New Jersey. It’s a good source of vitamin C, which is great for immune health, vitamin K, potassium and fiber, says Darlow.
Additionally, it has a high water content of between 94 and 95 percent, “which can help increase satiety when incorporated into meals,” says Rauch. It also has antioxidants like lutein, beta-carotene and zeaxanthin that have been studied for eye, heart and skin health, she adds.
Zucchini is high in fiber, low in calories and similar to cauliflower in that it can be used in many ways. You can fry it, put it in a smoothie, or add it to baked goods (think: Zucchini Walnut Bread or Cocoa Cinnamon Zucchini Cookies).
Serving Size: 1 cup, raw and chopped (124 grams) | Calories: 21.1 | Fat: 0.397 grams | Protein: 1.5 grams | Carbs: 3.86 grams | Fiber: 1.24 grams | Sugar: 3.1 grams | Vitamin C: 22.2 milligrams | Iron: 0.459 milligrams
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“You can bake it on its own or incorporate it into recipes,” says Gorin. In addition to fiber, it also has protein to keep you full, plus it provides prebiotics to maintain a healthy gut, she adds.
Serving Size: 1 cup, raw (134 grams) | Calories: 26.8 | Fat: 0.161 grams | Protein: 2.95 grams | Carbohydrates: 5.2 grams | Fiber: 2.81 grams | Sugar: 2.52 grams | Vitamin C: 7.5 milligrams | Iron: 2.87 milligrams
Spaghetti squash is high in fiber and very versatile, making it a great low-calorie pasta choice.
To prepare it, cut it into pieces and put it in the oven until it becomes a paste-like consistency. You can easily use it as a spaghetti substitute, or make a red sauce and make it half spaghetti, half pasta, says Darlow.
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Serving Size: 1 cup, raw and diced (101 grams) | Calories: 31.3 | Fat: 0.576 grams | Protein: 0.646 grams | Carbs: 6.98 grams | Fiber: 1.52 grams | Sugar: 2.79 grams | Vitamin C: 2.12 milligrams | Iron: 0.313 milligrams
“It’s an underrated vegetable, but it’s packed with nutrients,” says Gorin, noting that it has good amounts of vitamin K, which is “important for blood clotting and bone health,” and vitamin C.
You can eat it raw in a salad, fry it or add it to a pesto recipe, she adds.
Serving Size: 1 cup, raw and chopped (34 grams) | Calories: 3.74 | Fat: 0.034 grams | Protein: 0.782 grams | Carbs: 0.439 grams | Fiber: 0.17 grams | Sugar: 0.068 grams | Vitamin C: 14.6 milligrams | Iron: 0.068 milligrams
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Bell peppers contain fiber and antioxidants, and are low in calories, says Darlow. You can eat them raw (for example with guacamole or hummus). Either fry them, put them in an omelette, fry them or put them in a stir-fry, she suggests.
Serving size: 3/5 of a large bell pepper (100 grams or 2/3 cup) | Calories: between 27 and 31 | Fat: 0.13 grams | Protein: 0.9 grams | Carbs: 6.65 grams | Fiber: 1.2 grams | Sugar: 2.4 grams | Vitamin C: 142 milligrams | Iron: 0.35 milligrams
“Potatoes are a good source of fiber and resistant starch,” Darlow says, noting that resistant starch can improve insulin sensitivity and lower blood pressure.
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