Lean Habits For Lifelong Weight Loss - 5 Flashcards
How many cups of vegetables should one aim to eat with each meal?
Two to three cups of vegetables
This totals six to nine cups of vegetables per day.
What is the recommended weight of vegetables to consume at every meal?
300 grams or more
This is approximately 10 ounces.
What is carotenoderma?
An orange color to the skin caused by high intake of carotenoids
This condition can occur from eating several servings of carrots and yams daily.
What can help reduce gas when increasing vegetable intake?
Over-the-counter products like Beano
These should be taken with meals.
What cooking methods can be used to enjoy vegetables?
Roasted, grilled, steamed, sautéed, pureed, simmered, baked, or eaten raw
Salads and stir-fries are just the beginning.
What is the benefit of high vegetable intake aside from fat loss?
Reduces the risk of cancer, cardiovascular disease, stroke, diabetes, and obesity
A longer, healthier life is a significant benefit.
Why are vegetables effective for fat loss?
They are low in calories and high in water and dietary fiber
This helps achieve fullness for very few calories.
What was the result of the 2013 study regarding energy density?
Reducing energy density by 20% with fruits and vegetables reduced consumption by 308 calories
This was observed even when subjects were allowed to eat freely.
What do stretch receptors in the stomach respond to?
Food volume
High-energy-dense diets do not stimulate these receptors effectively.
How did women consuming 1,500 calories from high fruits and vegetables compare to those with less produce?
Reported significantly less hunger while eating more than twice the volume of food
Both groups lost similar amounts of weight.
What is the relationship between fruit and vegetable intake and obesity prevalence?
Higher fruit and vegetable intake is associated with lower obesity prevalence
Those consuming more produce had a lower energy intake but more food volume.
What beneficial effects has increased vegetable consumption been linked to?
Improved energy metabolism, controlled inflammation, and oxidative stress
These effects can enhance glucose tolerance and fuel utilization.
Can fruit replace vegetables in the diet?
No, but one or two pieces of fruit can be added for additional benefits
Especially if they replace desserts or processed foods.
What should you do if you want to increase vegetable intake but are concerned about waste?
Keep vegetables on the top shelf of the refrigerator
This prevents them from being forgotten and going to waste.
What vegetables pair well with breakfast?
Peppers, mushrooms, onions, spinach, kale, and canned pumpkin
These can be added to omelets, quiches, or smoothies.
What is a suggested goal for tracking vegetable intake?
Eat at least six cups of vegetables or two to three cups with every meal
This habit can be scaled according to individual needs.
