Summer Shape Up RI Resources

For some introductory information about Summer Shape Up RI, please visit here.

WEEK 5: Eating Fruits and Vegetables to Lose Weight

Studies show that people tend to base their feelings of fullness on the volume of food they eat, rather than on the number of calories. Foods that are less energy dense (higher in fiber and water content and lower in calories) add more bulk to the diet and leading to feelings of fullness.

In their natural state, fruits and veggies have high water and fiber content with few calories, and thus are low in energy density. Replacing higher calorie food with lower energy dense choice, such as fruits and vegetables, will increase feelings of fullness, decrease overall calorie intake and thus help with weight loss (or healthy weight management).

Vegetables tend to be lower in calories than fruit. Substituting more vegetables than fruit for foods of higher energy density can be helpful in a weight management plan.

Whole fruit provides more volume than dried fruit. For example, a small box of raisins (1/4 cup) has about the same number of calories as 1 cup of grapes: 100.

Whole fruits and vegetables have more bulk and volume than juice. For example, one 6-ounce serving of orange juice has 85 calories compared to 65 calories in a medium orange.

For more information on these topics from the Centers For Disease Control, click on these links:

Can fruits and vegetables help you lose weight?
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf

How to manage your weight without being hungry:
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/Energy_Density.pdf

Menu Ideas Throughout The Day

Breakfast

• Substitute vegetables such as spinach, broccoli, onions and peppers for one of the eggs in your morning omelet.
• Include a half grapefruit instead of a piece of toast. Reduce your amount of breakfast cereal but add strawberries, blueberries and bananas.

Lunch

• Substitute vegetables such as lettuce, tomato, spinach, cucumber, onions or roasted peppers for a slice of cheese or meat in your sandwich, wrap or burrito.
• Add one cup of veggies such as spinach, broccoli, onions, mushrooms instead of 2 ounces of meat or 1 ounce of cup of noodles to a broth-based soup.
• Instead of a sandwich, try a big salad with lettuce, spinach, carrots, radishes, cucumbers, red peppers or other veggies. Add 1 or 2 ounces of lean meat or fish for protein, and use a light dressing or balsamic vinegar.

Dinner

• Rate your plate – vegetables, fruits and whole grains should make up most of your plate (using a medium-sized dinner plate).