First, if you feel the need to overindulge on anything from time to time, fruits and vegetables are still your best choice.  But is it possible to gain weight from eating too much of anything, even fruits and vegetables?  When you’re counting calories in and out each day, the total number of calories matters.  The reason why it’s better to indulge in fruit and vegetables rather than get the same amount of calories from junk food is that the junk food calories have no nutrients, no fuel, and no healthy purpose once in your body.  They are empty calories, as opposed to the calories in fruit and vegetables which carry huge nutritional benefits.

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All vegetables bring nutrients your body desperately needs to your plate so no matter what your weight loss goal, do not skip your vegetables!  That said, there are vegetables that are lower in calories than others and those are the vegetables that you want to load up on when you’re snacking between meals.  For example, cauliflower and asparagus are low in starchy carbs so you should feel free to eat as much as you’d like to feel full.  The vegetables that pack more carbs and calories are vegetables like sweet potatoes, white potatoes, and carrots.  You absolutely still need these foods in your diet, but if weight loss is your goal, you need to be mindful of portion sizes. When you’re packing your snacks or setting your table, aim for one cup of the starchier vegetables and a greater serving of cauliflower and asparagus.

Certain fruit also brings a cautionary warning.  Fruit has nutrients that should never be avoided, but staying mindful of your portion size will help you avoid unburned carbs that store as fat.  While requirements vary based on your gender, activity level, and age, most people need four to five servings of fruit each day to ensure they receive enough nutrients. The portion for a fruit is about the size of one banana or a cup of berries.

Experts believe that your body may not be able to overindulge in fruit. Fruit and some vegetables are high in fiber which promotes healthy digestion and makes you feel fuller faster.  If you’re regularly eating four to five portions of fruit each day, you probably won’t feel hungry enough to overindulge.

Another key tip to keep in mind when you’re adding fruits and vegetables to your diet is to avoid dressings, sauces, and dips on your veggie and fruit trays. Vegetable dips, salad dressings, and fruit dips all contain sugar and unhealthy junk calories.  If you need something to dress your vegetables, a very small serving of olive oil will allow you to take in some healthy fat while you meet your vegetable needs.  Experimenting with different types of fresh, in season produce might convince you that you don’t need added flavor for your favorite healthy snacks!