Now, you do not need a science degree to work out that fruit is very healthy. Packed with fibre, vitamins and minerals as well as being low in calories, fruit is a great snack choice. But the truth be known, if it came to choosing between fruit and vegetables, I would go for vegetables any day.
Before you get outraged that a dietician would dare not talk about apples in anything but glowing terms I want you to consider a couple of things. Fruit, whilst being healthy contains far more calories and sugars than vegetables, with fewer health benefits. It is much easier to eat numerous pieces of fruit each day than it is to eat too many vegetables, and most clients I see for weight loss are eating far too much fruit, and far too few vegetables. In fact, often those wanting to lose weight will load up on numerous pieces of fruit each day and find that the continual sweet taste actually leaves them feeling unsatisfied and more likely to overeat throughout the day.
Vegetables make the perfect snack. They are generally not sweet, so you are not tempted to eat more and more of them. They are bulky, so they fill you up. They have virtually no calories but are so rich in nutrients that they are one of the few types of food that are actually linked to a reduced risk of developing some types of cancer long term. We need at least 2-3 whole cups of vegetables or salad every single day to get the bulk and fibre we need for good health and yet it is not uncommon to assess a diet that contains less than half this quantity of vegetables. Restaurant meals rarely have enough, not do lunches purchased away from the home and traditional weekly meals including pasta and even meat and vegetables are generally a little light on when it comes to vegetables and /or salad.
So next time you go to grab a piece of fruit as you try to be “healthy”, grab a vegetable instead and your health, your weight and your tummy will benefit long term.
Vegetable/Salad (per cup, raw) Total Carbs (g) Total Cal
Broccoli <1 20
Pumpkin 10 70
Carrot 7 45
Tomato 4 30
Red capsicum 4 30
Cucumber 3 16
Peas 10 100
Green beans 3 30
Beetroot 10 60
Celery 1 15