LOSE WEIGHT

                                 HOW TO LOSE WEIGHT

Fruits and vegetables are part of a well-balanced and healthy eating plan.there are many ways to lose or maintain a healthy weight.using more fruits and vegetables along with whole grains and lean meats,nuts and beans is a safe and healthy one.Helping control your weight is not the only benefit of eating more fruits and vegetables.Diets rich in fruits and vegetables may reduce the risk of some type of cancer and other chronic diseases.Fruits and vegetables also provide essential vitamins and minerals,fiber,and other substances that are important for good health.


TO LOSE WEIGHT YOU MUST EAT FEWER CALORIES THAN YOUR BODY USES-
This doesn't necessarily mean that you have to eat less food.you can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher calorie ingredients.The water and fiber in fruits and vegetables will add volume to your dishes,so you can eat the same amount of food with fewer calories.Most fruits and vegetables are naturally low in fat and calories and are filling.


HERE ARE SOME SIMPLE WAYS TO CUT CALORIES AND EAT FRUITS AND VEGETABLES THROUGHOUT YOUR DAY-
 Breakfast start the day right
*Substitute some spinach,onion or mushrooms for one of the eggs or half of the cheese in your morning omelet.The vegetable will add volume and flavor to the dish with fewer calories than the egg or cheese.
*Cut back on the amount of cereal in your bowl to make room for some cut-up bananas,peaches,or strawberries.you can still eat a few bowl,but with fewer calories.


LIGHTEN UP YOUR LUNCH-
*substitute vegetables such as lettuce,tomatoes,cucumbers or onion for 2 ounces of the cheese and 2 ounces of the meat in your sandwich ,wrap or burrito.the new version will fill you up with
fewer calories than the original
*Add a cup of chopped vegetables,such as broccoli,carrots,beans or red peppers,in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. the vegetables will help fill you up,so you won't miss those extra calories.


DINNER
*Add in 1 cup of chopped vegetables such as tomatoes,squash,onions or peppers while removing 1 cup of rice in your favorite dish.
Take a good look at your dinner plate,Vegetables,fruits and whole grain should take up the largest portion of your plate If they do not,replace some of the meat,cheese,white pasta or rice with legumes,steamed broccoli greens and another vegetables.this will reduce the total calories in your meal.


ABOUT CALORIES
A medium size apple=72 calories
A medium size banana=105 calories
1 cup grape=100  calories
1 cup blue berries =83 calories