Eat Plenty of Produce

Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. If you consume more calories, aim for more; if you eat fewer than 2,000 calories, you can eat less. Include green, orange, red, blue/purple and yellow produce. The nutrients, fiber and other compounds in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, count as vegetables, though are moderately high in calories. Choose whole fruits over juice for more fiber. Frozen and canned fruits and vegetables are good options.

Health Benefits of Fruits and Vegetables

There is a good amount of research documenting the many benefits of fruits and vegetable intake on health. Several studies have found that eating more fruits and vegetables is associated with a decreased risk of heart disease. One study even found that eating more than three servings per day slashed the risk of heart disease by 70%. Because fruits and vegetables are low in calories but high in fiber, they could even help keep your weight under control. One study followed 133,000 people over a 24-year span. It showed that when people increased their intake of fruits and non-starchy vegetables their weight tended to decrease. Finally, fruit and vegetable intake may benefit your blood sugar. The fiber from these foods slows the absorption of sugar, which can keep blood sugar levels steady.

When in doubt, eat real food

If you want to indulge in something sweet, do so, but make it a small serving of a real food. Ice cream means sugar and cream, and almost nothing else. Don’t go for the low-fat or artificially sweetened varieties. These are not only less satisfying and satiating, but they also tend to cause people to lose self-control. It’s psychological. When we eat reduced calorie foods, we assume we can have more. When we eat high-calorie foods, we assume we can have less and stick to it.

Carbohydrates related to Heart Disease

Consider that a recent Harvard study followed the eating habits and health outcomes of more than 8,000 nurses over 2 decades. Women who consumed higher amounts of carbohydrates from refined sugar and highly processed foods nearly doubled their risk of heart disease compared to women who ate a lower carbohydrate diet. This latter group actually cut they risk of heart disease by 30 percent on average. At least five other studies—conducted at prestigious institutions such as Duke University and the University of Pennsylvania—show similar results for heart disease rise reduction.

Eating Fiber to Lose Weight

By consuming more fiber-rich carbs, you will support weight loss in the following ways. (Paragraph break) You’ll feel full sooner after eating. High-fiber foods are chewy, and, as a result, take a long time to eat. This slowed eating pace allows fullness signals from your stomach and intestines the time they need to reach your brain and flip off your hunger switch. Fiber also makes food heavy, weighing down and filling up your stomach. This triggers stretch receptors and nerves to turn off your hunger switch.