Smith County Extension Office

Losing weight 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.

Most fruits and vegetables are naturally low in fat and calories. The water and fiber in fruits and vegetables will add volume to your dishes so you can eat the same amount of food with fewer calories. This means you can feel full while eating fewer calories. Fruits and vegetables provide essential vitamins, minerals, and fiber that are important for good health. Eating fruits and vegetables as part of a healthy eating plan may reduce the risk of some types of cancer and chronic diseases. While fruits and vegetables are lower in calories than many other foods, they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.