Vegetables for Weight Loss

Tara Tomaino, RD

T&B Coach, Nutrition Director

​Vegetables are tremendous for weight loss because they are generally low in calories and high in fiber. The high fiber content helps you to feel full and satisfied for a while after your meal. When in a calorie deficit for weight loss, eating large portions of vegetables can help fill your plate for fewer total calories. Eating a variety of different colored vegetables can also help you consume a wide array of nutrients your body needs to thrive.
 
Cooking or serving vegetables with excess fat can undo the weight-loss benefits of vegetables. Deep frying vegetables, for example can add a lot of additional saturated fat and calories. Instead of frying, try roasting or grilling vegetables with just 1-2 tablespoons of olive oil. Steaming and blanching vegetables are other cooking methods that do not add any additional fat or calories.
 
Salads can be a great go-to meal for those wanting to lose weight but drowning it with full-fat creamy dressing can add hundreds of calories. Be mindful of how much dressing you use by measuring out 1-2 tablespoons and choosing vinaigrette dressings made with olive oil or low-fat creamy dressings.
 
Snacking on raw vegetables is a great strategy for weight loss as it can be a quick and easy option to grab from the kitchen or pack with you. Baby carrots, sliced cucumber, celery sticks, and sliced bell peppers are all great low-calorie choices that can be paired with a healthy fat or protein source like nut butter, hummus, or cheese.
 
Although using some fat with cooking and/or serving vegetables can aid your body in the absorption of nutrients, you want to be careful of how much you use because it can quickly put you over your calorie goal. Rather than eliminate butter, oils, and dressings all together, get into the habit of measuring out these ingredients to keep the calories in check – 1-2 tablespoons is usually the standard serving size.