Calories In Vegetables
A Quick Guide to Calories in Vegetables
Most people know that there are fewer calories in vegetables than in other kinds of food. But the amount of calories in vegetables is not the only reason to add vegetables to your diet. Now nutritionists can determine the nutrient density of foods, including vegetables. That means when you choose a food to eat and are looking at its value, you will find in the case of vegetables, that most vegetables are nutrient dense. With vegetables you get more nutrients per calorie than you do with other foods.
For the most part, calories in vegetables and fruits are not empty calories. That means if you want to have a snack and the choice is between an apple or a cookie, the apple will be nutrient dense and the cookie will contribute empty calories. That means even if the two should have the same amount of calories, the apple will be better for you.
When choosing which foods to eat, always read the labels. The most important things to look for are the amount of calories in each one, plus what nutrients they can contribute, such as vitamins, minerals, fiber, and phytochemicals or antioxidants. Try to choose foods that have the fewest amount of calories but the highest nutrient content.
For example, take a look at spinach. A serving, which is one cup, only has seven calories. There is no saturated fat or cholesterol. Now check out the nutrient density of spinach--it is high in calcium, dietary fiber, iron, manganese, magnesium, niacin, phosphorus, potassium, riboflavin, thiamin, and zinc. Plus, spinach is high in vitamins A, C and B6.
The calories in carrots are also nutrient dense. One cup (serving) of carrots has 52 calories. They also have no saturated fat or cholesterol. Carrots rate high in vitamins C, A and B6. They also are loaded with dietary fiber, potassium, niacin, manganese, and thiamin.
All dark green vegetables are nutrient dense as well. So are fish, low-fat meat and dairy products. Foods that are nutrient-poor often include high amounts of fat or sugar. You will find this to be true with pastries, refined breads, candy, soda, and chips. Were you to have around 50 calories of any of these foods, you would not be taking in anywhere the number of nutrients you would be with an equal amount of calories in vegetables.
When you start to add up the calories in vegetables, just read the labels or check out the internet for vegetable calorie charts. Have a good source of protein for your meal that is low-fat. Then have lots of side dishes with vegetables, even if you need to add a little butter or cheese sauce. Eating whole grains is also an excellent choice as well. Opt for the most nutrient dense calories you can both in vegetables and other foods.