The key is substitution. 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. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are also good options.

Frozen or canned fruits and vegetables can be just as nutritious as the fresh varieties. Most fruits and vegetables are naturally low in fat and calories and are filling.

Simple ways to cut calories and eat more fruits and vegetables throughout the day

Breakfast: Start the Day Right

Substitute spinach, onions, or mushrooms for one egg or half the cheese in your morning omelet. 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. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

Most healthy eating plans allow for one or two small snacks a day. The new version will fill you up with fewer calories than the original.

Replace 2 ounces of meat or 1 cup of noodles in broth-based soup with 1 cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Remember: Substitution is the key.

It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. Fruit juices have lost fiber from the fruit.

It is better to eat the whole fruit because it contains the added fiber that helps you feel full. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. Vegetables, fruit, and whole grains should take up the largest portion of your plate. This will reduce the total calories in your meal without reducing the amount of food you eat. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.

A small box of raisins (1/4 cup) is about 100 calories. BUT remember to use a normal- or small-size plate — not a platter. 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. Eat fruits and vegetables instead of some other higher-calorie food.

More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.

Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. The vegetables will help fill you up, so you won’t miss those extra calories.

Dinner

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. How to Use Fruits and Vegetables to Help Manage Your Weight

Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

Take a good look at your dinner plate. A 1-ounce bag of corn chips has as many calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. For the same number of calories, you can eat 1 cup of grapes.

. 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.