It’s a fact that more than 60 percent of American adults are overweight. Carrying extra weight can lead to heart disease, stroke, high blood pressure, diabetes and a host of other conditions. According to the National Weight Control Registry, the most successful way to lose weight and keep it off is to follow a low-calorie, low-fat diet and incorporate regular physical activity into your lifestyle.
One of the best sources for low-calorie foods is your own garden. By planting a variety of vegetables and fruits in the garden, you can have a selection of the freshest and tastiest low-calorie foods on hand throughout the year. Your garden produce can be enjoyed throughout the growing season, and can be frozen or canned to enjoy later
Fruits and vegetables are not only low in calories, but have a high content of water and fiber, which make them a more filling food choice. The National Institute of Health recommends eating five or more servings of fruits and vegetables per day. Filling up on these low calorie foods will provide you with a great source of vitamins and other nutrients as well.
Let’s look at the calories in a fresh-picked garden salad that’s easy to grow in your own backyard:
Spinach (2 cups) = 14
Sweet Red Pepper (1/2 cup) = 23
Cucumber (1/2 cup) = 8
Carrots (1/2 cup) = 26
Cherry Tomatoes (1/2 cup) = 14
For only 85 calories, you’ve grown your own nutrient-packed meal. Think about your favorite vegetables when you’re planning your garden, and you can create a wide variety of low-calorie meals. Freeze your fresh broccoli or green beans for winter side-dishes that are bursting with flavor and low in calories. A full cup of green beans weighs in at only 34 calories, while one medium stalk of broccoli has 45 calories.
To satisfy your sweet tooth, you can plant berries or melon in your garden. Choose a wedge of melon for only 24 calories, or a cup of red, ripe strawberries for only 46 calories.
Your garden produce can also be used to lighten up your meals. You can add chopped fresh vegetables to your morning omelet, or to soup to create a more filling and nutritious meal. Add more fresh lettuce and tomatoes to your sandwiches or wraps in place of meats or cheeses to increase fiber and reduce calories. Choose garden vegetables or fruits for between-meal snacks. Add fresh fruit to your cereal or morning meal, or choose fruits like beautiful, home-grown berries or melon as a delicious dessert.
It’s easy to see how eating foods grown in your own garden can lower your daily calorie intake, while adding flavor and freshness to your meals.