LIVE VIDEO: WTLV Live Video_1    Watch
 
LIVE VIDEO: The Chat    Watch
 

Load Up on the Veggies and Lose Weight

8:27 AM, Oct 4, 2011   |    comments
  • Share
  • Print
  • - A A A +
  • FILED UNDER

By Emily Hoffman, MS, RD, LD/N

Vegetables are not new and there is nothing fancy about them.  They are however very good for your health and can be your best friend when you are trying to lose weight.  Americans in general do not eat enough vegetables for whatever reason and it really is a shame, because they are full of vitamins, minerals, fiber and antioxidants that may help fight disease and cancers. Not to mention with our country's expanding waistlines, the need for low calorie, filling foods, like vegetables, is ever increasing.

Vegetables mainly fall into two categories, starchy or non-starchy, depending on the proportion of water to carbohydrates they contain.  Starchy vegetables are the ones that contain the most carbohydrates (80-90%) and have more calories.  Non-starchy vegetables contain mostly water and fewer carbohydrates and calories. Understanding which vegetables are high in carbohydrates is important because naturally our bodies will use any extra carbohydrates eaten and convert them to fat, even extra carbohydrates from vegetables. When starchy vegetables are digested, they are used more like a bread, pasta or rice.  The non-starchy vegetables therefore tend to be more weight loss friendly.  Use this list below as a guide to picking your vegetables.

 

 

Non-Starchy Vegetables

Starchy Vegetables

Lettuce

Potatoes- any type

Tomatoes

Beans- any type

Asparagus

Chick peas

Broccoli

Corn

Cauliflower

Lima beans

Green beans

Green peas

Carrots

Lentils

Brussels sprouts

Yams

Onions

Plantains

Peppers

Butternut squash

Leeks

Acorn squash

Bok Choy

Beets

Avocado

 

Egg plant

 

Zucchini

 

 

Vegetables also help you feel full and satisfied because they contain fiber.   By picking a non-starchy vegetable like broccoli as a side dish rather than a potato, you will be eating fewer calories and feel fuller sooner helping you to eat less.  To help you lose weight, fill up half your plate with non-starchy vegetables at a meal.  This is an easy way to help cut down calories, feel fuller sooner and get the nutrients you body craves. 

The preceding information was provided courtesy of Emily Hoffman, MS, RD, LD/N at Memorial Hospital.

Most Watched Videos