The Best Fruits & Vegetables for Losing Weight

Fruits and vegetables are an important part of every healthy diet, but they can be especially helpful if losing weight is one of your goals. All fruits and vegetables are nutritious and packed with vitamins and minerals that your body needs, but certain types are low in calories and high in fiber, two qualities that can help you achieve weight-loss success. Discuss a weight-loss program with your doctor or a registered dietitian to develop the best plan for you.

Caloric Needs

A successful weight-loss program requires that you maintain a calorie deficit, taking in fewer calories than your body needs. A deficit of 500 to 1,000 calories is a common goal that will lead to 1 to 2 pounds of weight loss per week; however, a smaller deficit can also lower your weight over time. Eating a reduced-calorie diet filled with fresh fruits and vegetables is an effective way to achieve this goal.

Leafy Green Vegetables

Most types of leafy green vegetables are low-calorie foods and also rich in dietary fiber. Fiber helps keep your digestive system working well, prevents constipation and also helps you feel full for some time after a meal. The Dietary Guidelines recommends that men consume 38 and women 25 grams of fiber daily.

Low-Calorie, High-Fiber Fruits

Eating fresh, whole or cut-up fruits is a healthy way to add flavor to your diet. Many types of flavorful fruits are also low-calorie, high-fiber foods, making them good choices for a weight-loss program. Good examples include berries such as strawberries, with 50 calories and 2 grams of fiber in a serving of eight medium berries. Citrus fruits are also good choices -- for example, one-half of a medium grapefruit contains 60 calories and 2 grams of fiber, while one medium tangerine provides 50 calories and 2 grams of fiber.

Other Choices

Although apples and pears are a bit higher in calories than some other fruits -- one large apple and one medium pear provide 130 and 100 calories, respectively -- they're also quite high in fiber, with 5 grams per apple and 6 grams per pear, so choose these healthy fruits as occasional snacks.

The Wrap Up

Many types of flavorful fruits are also low-calorie, high-fiber foods, making them good choices for a weight-loss program. All fruits and vegetables are nutritious and packed with vitamins and minerals that your body needs, but certain types are low in calories and high in fiber, two qualities that can help you achieve weight-loss success. Eating a reduced-calorie diet filled with fresh fruits and vegetables is an effective way to achieve this goal.

×