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to just 65 calories in a medium orange.
calories than many other foods, but they do con-
tain some calories. If you start eating fruits and
Whole fruit gives you a bigger size snack
vegetables in addition to what you usually eat, you
than the same fruit dried for the same
are adding calories and may gain weight. The key
number of calories.
is substitution. Eat fruits and vegetables instead
A small box of raisins (1/4 cup) is about 100 calo-
of some other higher-calorie food.
ries. For the same number of calories, you can eat
1 cup of grapes.
Fruits and Vegetables
for Weight Control
Eat fruits and vegetables the way nature
provided or with fat-free
or low-fat cooking
techniques.
Try steaming your
vegetables, using
=
low-calorie or
low-fat dressings,
and using herbs and
spices to add flavor.
Some cooking tech-
niques, such as breading
Want More Information?
and frying, or using high-fat
dressings or sauces will greatly Check out these Web sites for more
increase the calories and fat in the dish. And eat information about how fruits and veg-
your fruit raw to enjoy its natural sweetness. etables can help you manage your
weight:
Canned or frozen fruits and vegetables are
Centers for Disease Control and Prevention:
good options when fresh produce is not
www.cdc.gov/5aday
available.
US Department of Agriculture, Center for
However, be careful to choose those without
Nutrition Policy and Practice:
added sugar, syrup, cream sauces, or other ingredi-
www.usda.gov/cnpp
ents that will add calories.
National Cancer Institute:
www.5aday.gov
Choose whole fruit over fruit drinks
and juices.
Produce for Better Health Foundation:
Fruit juices have lost fiber from the fruit. It is bet-
www.5aday.org
ter to eat the whole fruit because it contains the
www.healthierus.gov/dietaryguidelines
This brochure is available at
www.cdc.gov/nccdphp/dnpa
Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for
Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity
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