Almost every magazine and book in the world is telling you to eat more fruits and vegetables. But what does that look like on an everyday basis? How can you ensure your diet is as healthy as it can be?

Eating a variety of fruits and vegetables is important for everyone, but it’s especially crucial for anyone who wants to lose weight. That’s because we know that the type of food you eat has a direct effect on your level of energy, which in turn plays a key role in your weight management.

The reason why so many nutritionists are touting the benefits of eating more fruits and vegetables is because they are one of the strongest facilitators of weight loss. In fact, there are many who say that as little as half a glass (more commonly referred to as an ‘apple-slice’) per day can help you shed pounds faster than just about any other natural substance out there.

What are the benefits of eating more fruits and vegetables?

Fruits and vegetables are a great source of fiber, vitamins, minerals and other important nutrients that your body needs to remain healthy and strong. They are also loaded with water, which helps you stay hydrated and reduce your risk of certain diseases and conditions, like heart diseases, stroke, diabetes and certain types of cancers.

Another advantage of eating more fruits and vegetables is that they are low in calories and high in nutrients, which means you don’t have to worry about gaining weight when eating them. Eating more fruits and vegetables not only prevents you from getting fat, but it can even help you lose weight.

How to eat more fruits and vegetables to lose weight

– Choose the right foods – The key to eating more fruits and vegetables is to choose the right ones. While it’s important to consume a variety of fruits and vegetables every day, you should focus on getting the majority of your servings from one or two groups. – Fruits and vegetables are high in fiber – Every fruit and vegetable is packed with fiber, which is technically a type of carbohydrate your body doesn’t break down as sugar (but rather absorbs, like a sponge).

Because it doesn’t raise insulin levels like sugar does, fiber is considered an ‘anti-diabetic food’ that helps prevent type 2 diabetics from experiencing high blood sugar. Moreover, fiber helps you feel full and satisfied, so you don’t have to eat as much during each meal, thus helping you maintain a healthy weight. – Vegetables are low in calories – Vegetables, especially green vegetables like spinach, broccoli, and lettuce, are one of the most nutrient-dense foods on the planet, as they are packed with vitamins, minerals, antioxidants, and other beneficial substances. This means that eating more vegetables is like ensuring that you are getting everything you need to stay healthy and strong, while not consuming too many calories. – Fruits are high in vitamins, minerals and fiber – Like vegetables, fruits are packed with vitamins, minerals, fiber, and antioxidants that are essential to good health, while also being low in calories. As an added bonus, most fruits are also high in sugar, so they help you feel full and satisfied, while providing energy.

Which fruits and vegetables help you lose weight?

Contrary to popular belief, it’s not just fruits and vegetables that are beneficial to your weight loss goals. Many fruits, including avocados, papayas, pineapples, and many others, are rich in monounsaturated fatty acids. These types of fats actually promote a sense of satiety, which means you will feel full and not want to eat as much after consuming them. Likewise, certain types of vegetables, such as cauliflower, broccoli, and Brussels sprouts are especially high in folate content, which makes them great at helping you lose weight.

Eating more of these types of vegetables has been proven to help promote feelings of satiety, which means you will feel full and not want to snack on other foods after eating them.

Should you eat fresh, dried or canned fruits and vegetables?

If you’re looking to lose weight, you should focus on consuming more vegetables and fruits. While fresh produce has many benefits and is certainly better for you than processed foods, it’s not necessarily better for weight loss. In fact, the majority of studies show that fruits and vegetables are just as beneficial without being weighed down with extra calories from being fresh. That said, it’s important to remember that fresh produce doesn’t last forever, so if you’re trying to lose weight you should try to eat more canned or dried fruits and vegetables.


Eating more fruits and vegetables is an important part of a healthy diet, but it’s not always easy to fit in a few servings each day. Luckily, there are easy ways to increase your intake, including ensuring you eat the right types of fruits and vegetables, and planning ahead to stock up on healthy groceries. If you follow these tips, you will be well on your way to eating more fruits and vegetables and losing weight.

At Breakzen you can find nutritionists and dietitians nearby you that can help you with your diet.

Matias Amaya - CEO at Breakzen LLC

Matias Amaya is the CEO and founder of Breakzen, a wellness community that connects people with nearby professionals. Matias created Breakzen in 2022 after struggling to find good wellness professionals near his home in New York. He knew there had to be a better way for people to find the wellness services they need, so he created the Breakzen app, which is now available across the United States.