How to Eat Veggies to Lose Weight

Vegetables are naturally high in fiber and water content, but low in calories and fat. Since fiber helps you feel fuller longer, consuming more veggies can promote healthy weight management and decrease the risk of serious health problems. Unfortunately, only 11 percent of adults actually consume the amount recommended in the government's minimum Dietary Guidelines for Americans. Vegetables, however, can easily be added to tasty meals and snacks that will make you lose weight.

Instructions

Substituting Veggies into Meals

• 1

  Replace some high-fat and calorie-filled ingredients with vegetables when cooking your favorite foods. Veggies will add flavor and volume to your meals. Substituting veggies in this manner will also make them more appealing if you do not enjoy eating them.

• 2

  Add one cup of chopped veggies in place of one egg and half of the total cheese when cooking an omelet. The omelet's flavor and volume increases, while the amount of fat and calories decreases.

• 3

  Replace one cup of pasta in certain recipes with one cup of assorted veggies. Lettuce, tomatoes and other vegetables can replace half of the meat and cheese on sandwiches and hamburgers.

Veggie Side Dishes

• 4

  Increase the amount of veggies consumed at dinner. The majority of your dinner should consist of vegetables. Make sure that your dinner plate has hefty portions of fresh veggies.

• 5

  Serve steamed vegetables instead of carbohydrate-rich foods like white rice and pasta. Keep calories low by not adding sauces or cheeses to steamed veggies.

• 6

  Roast your favorite vegetables in balsamic vinegar, olive oil and dried herbs to make a delicious and healthy side dish.

Veggie Snacks

• 7

  Prepare your own snacks ahead of time instead of relying on vending machines at work and school. Potato chips, cookies and granola bars commonly found in vending machines contain many empty calories and carbohydrates.

• 8

  Wash, chop and package fresh vegetables in storage containers along with low-fat dressing, hummus or fresh yogurt dip. Take the veggies to work or school to curb midday hunger attacks.

• 9

  Spruce up plain garden salads with alfalfa sprouts, kale, eggplant, arugula, or other veggie. Place in serving-sized storage containers and snack on as needed.