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You are here: Home / Food / Want a Quick and Easy Way to Maintain or Lose Weight?

March 14, 2016

Want a Quick and Easy Way to Maintain or Lose Weight?

a vegetable platter
Veggie Tray with Reduced Fat Dip

Fill up on vegetables and fruits! Simple you say, but effective for many. The Center for Disease Control and Prevention suggests filling at least half of your plate with veggies and fruits. Not only will the nutrient-rich, low calorie foods satisfy your hunger, but the extra fiber will keep you full longer.

Looking for a 100 calorie snack? Make your own 100 calorie goodie packs out of fresh vegetables and fruits. Did you know that one cup of grapes has about 100 calories? One medium banana has about 105 calories.

Are you convinced to increase your veggies & fruits? If so, focus on small changes that will make a big difference.

Make a plan to add more veggies and fruits. Remember to make half of your plate vegetables and fruits. Are you ready to commit to becoming healthier?

Strategize

If yes, let’s strategize ways to make this happen:

  • Prep ahead of time! Take 15 minutes to wash and cut up celery, carrots, peppers and broccoli or cauliflower.
  • Pick up a pre-packaged vegetable or fruit. Don’t have time to chop & cut? You will probably pay more for this food item, but the convenience may be worth the cost.
  • Eat a salad! Enjoy a variety of lettuces, kale, broccoli and carrots for a healthy, high fiber, nutrient-rich meal. Add garbanzo (chickpeas), lean meat or hard boiled eggs for extra protein. Remember to go easy on the dressing and high fat cheese.
  • Steam your veggies! Try steaming a blend of onions, carrots, broccoli and cauliflower. Steam extra for lunch or a snack. If you are watching calories, only add a small amount of butter or margarine.
  • Blend it! Make a smoothie. Try this Banana Kale Smoothie which is made with Greek yogurt for extra protein.

    A number of roast cauliflower
    Roasted Cauliflower with Smoked Paprika
  • Roast it! Roasting makes the vegetables crunchy and brings out a unique flavor. Check out this recipe for roasted cauliflower – I spiced it up with smoked paprika for a unique flavor. Vegetables that are great roasted include onions, peppers, cauliflower, broccoli, Brussels sprouts and more! Use spices and garlic to season before roasting.
  • Want to try something new? Check out this Cauliflower Mashed potatoes recipe.
  • Don’t forget the fruit! Portable fruits include Clementines, apples, bananas and berries. Pick up natural applesauce cups (no added sugar) and fruit cups packed in their own juices.

Remember that vegetables and fruits are good for the whole family. You may see a positive change if you are trying to lose weight. Make vegetables and fruits part of your routine and plan ahead so you can successfully incorporate them into your day!

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REVIEWED BY: Cheryl Barber Spires, Program Specialist, SNAP Ed, OSU Extension, Northwest Region Office, spires.53@osu.edu

SOURCES:

  • http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
  • http://choosemyplate.gov

REFERENCES:

  • http://food.unl.edu/banana-kale-smoothie

Categories: Food
Tags: cauliflower, Kale, Kale smoothie, myplate, roasted cauliflower, smoothie, smoothies, vegetables fruits, weight loss

Avatar for Michelle Treber
Avatar for Michelle Treber

About Michelle Treber

Michelle Treber, LD, MA, is an Ohio State University Extension Educator, Family & Consumer Sciences in Pickaway County. Her area of specialization includes health, nutrition and wellness. Worksite wellness is a passion and she enjoys working with businesses to strengthen and develop their wellness programs. She is married and has a blended family of four adult daughters and one adult son. In her free time she enjoys gardening, walking, mixed media sewing, and biking. Spending time with her grandchildren is a joy. She has a 4 year old granddaughter and an infant grandson who live in Wales and 7 year old twins who live in North Carolina.

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