Yes, you have heard this before I am sure — eat vegetables and lose weight.  Right?  Of course, this is true.  Why?

First, you get a lot of volume to fill you up and fewer calories than say a handful of crackers.

• 5 saltine crackers = 63 calories | 0g fibre
• 2 cups romaine lettuce = 16 calories | 2 g fibre

Wow!  With the shredded romaine, you could add 1 cup cherry tomatoes for 27 calories, 1/2 c sliced cucumbers for 8 calories and some grated carrots (1oz) and chopped peppers (1oz) to round out the remaining 12 calories to make it equivalent to those measly 5 crackers.  Of course, if you add salad dressing, you could pack on the calories.  Lately, I have been using squeezed lemon juice and some apple cider vinegar.  Not much in the way of nutrition in those crackers, but a powerhouse full in the vegetables.

With vegetables you get a host of other wonderful benefits, such a vitamins, minerals, fibre and phytonutrients.   Vegetables are high in water and low in fat and protein.  Although the most nutritious way to eat vegetables is raw, but lightly steaming (especially those brassicas/cruciferous ones) softens them without depleting much of their nutrients.

Let’s take at look at the potpourri of colours found in the produce department.  Your goal is to eat across the rainbow to take advantage of the vast array of nutrients your body needs to function like a well-oiled machine.

• Orange/Yellow: rich in beta carotene (precursor for vitamin A) and therefore an antioxidant.  Antioxidants scavenge free radicals and fights inflammation both necessary due to our stressful lifestyles.  i.e. carrots, summer squash, pumpkin, yellow tomatoes, yellow and orange peppers
• Green: the leafy greens are probably the richest in nutrients of any food in the plant kingdom.  The greener they are the more nutritious.  They are the highest in vitamins A & C and minerals magnesium, potassium, and iron.  Leafy greens are known for their abundance of folic acid, which is critical for protein digestion and metabolism.  So once again, rich in antioxidants (vitamins A & C) for immunity and cutting down stress hormones like cortisol. i.e. romaine, watercress, chard, kale, lettuce, spinach, asparagus, broccoli
• White:  these veggies help with overall cholesterol and blood pressure, and aid in fighting inflammation (well, some of them do).  Garlic and onions, found in this colour group, contain the mineral sulphur, which promotes elimination of toxins from the blood, lymph, and body.  Onions are not high in nutrients, but they have a wide mix like calcium, iron, folic acid, zinc and vitamins A, C & E.
• Red/Purple: the red pigmentation of this group of vegetables comes from the high level of lycopene, a potent antioxidant that protects the heart by decreasing plaque buildup in the arteries.  Like other vegetables, these ones are also rich in vitamins and minerals. i.e. beets, tomatoes, red peppers, eggplant
• Starchy vegetables:  these are the one group of vegetables that must be limited, especially if you are trying to lose weight.  They are high in carbohydrates (think increases your blood sugar levels) and calories.  Most of the carbohydrates are found in the form of sugar, fibre and starch.  Too much of these ones will slow weight loss efforts and disrupt your blood sugar balance.  i.e. yams, sweet potatoes, winter squash like acorn or spaghetti, peas, parsnips, corn, white potatoes

As for portion sizes, non-starchy vegetables are generally 1 cup raw or 1/2 cup cooked, but are unlimited.  Starchy vegetables are 1/2 cup cooked or 3 oz.

Take some time today to see what vegetables you have in your fridge and use them to create a lovely salad to enjoy for lunch and dinner.  If you need some greens, make a grocery list and go shopping for a couple of days of greens.  Either way, enjoy a rainbow of vegetables daily.  Your body will repay you with good health.