Do you have children who avoid anything green and healthy? You really can eat a healthy meal without having to have a plate of obvious vegetables. Here I share why you need vegetables for weight loss and how you can choose which to add to your diet.
Just Average Jen is an independent blog. It is not connected with any weight loss plan. None of the contributors have received training from them or worked for them.
It is the reader’s responsibility to check nutritional values, such as Slimming World syn values and WW points. Additionally, they must check any other allowances, as any given are approximate.
Vegetables for different weight loss plans
If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count most fruit and vegetables as free or in your allowances. It is of course important to check any plan you follow.
This all goes around mindful eating and healthy habits. Mindful eating is the incorporation of mindfulness to understand your cravings or experiences when eating. When you incorporate this tactic into your eating habits, you eat mindfully and make all your eating acts intentional.
Why not try the mindful eating app Lasta on your phone? This software can help you follow a healthy diet, lose weight, and manage your food cravings.
Mindful eating does not seek to establish perfection but focuses on your senses while cooking or eating food. Lasta can track your progress and help you choose a meal plan that fits your needs best.
Why we need speed vegetables on Slimming World
If you follow the Slimming World weight loss plan but don’t enjoy many speed foods (the SW term for most fruit and vegetables) then this is the post for you!
It will help you with which vegetables you should enjoy, which fruits are the healthiest and all their benefits not just their label on Slimming World.
How many vegetables should I eat?
Whatever weight-loss plan you follow the advice is always to add more vegetables and fruit to your diet.
The reason the specific vegetables are deemed healthy is that they have a low-calorie density.
This means if you eat 100g of spinach for example it is just 23 calories and obviously, 100g of anything would fill you up significantly.
On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!
Why are vegetables so great?
Adding vegetables to your meal not only adds vitamin C and all the nutrients in vegetables but will also help you lead a more balanced healthy lifestyle and potentially lose weight!
Throughout this article, you will notice lots of infographics to show the other benefits of common vegetables so you can see it is really beneficial to you in many ways to get them into your diet.
Don’t forget too that vegetables are high in fibre and as such you are less likely to get constipation and need my constipation tips!
Frozen or canned vegetables?
Frozen or canned vegetables as long as they are not cooked or canned in any oil etc have the same nutritional value as of fresh vegetables and are great to save money and time.
What are Slimming World speed foods?
Here is a list of all the current Slimming World speed foods list. Feel free to save it and of course, share it with your friends.
How to eat more vegetables for weight loss
There are so many ways you can enjoy speed vegetables so try not to consider them as just boiled carrots or fried onions. Read on for some ideas and remember to think outside the box a little.
Blending vegetables for weight loss
Blend vegetables in with tomatoes to make a base for a pasta sauce, curry etc. Easy vegetables to blend in discretely are onions, mushrooms and butternut squash but try anything you like and see how it turns out.
Beware of strong colours or flavours though or you might get caught out! A cheap stick blender is all you need so don’t worry about buying anything expensive. Be careful though and avoid this blender that smoked!
Make a smoothie with all the flavours but some added vegetables too. This won’t always be syn-free if you are on Slimming World but if you have a fussy child it may be perfect or if you want to syn the necessary ingredients and have something different then go for it.
Chop the speed vegetables finely or even grate them
It is amazing how much you can squeeze into a recipe without it really changing the texture or taste if you chop vegetables finely. I use a mini chopper for this sometimes.
Mushrooms and onions chop finely really well and are less noticeable in texture but still give something like pasta sauce a great flavour.
Make it homemade to increase vegetables for weight loss
If there is something you would usually buy that you love or a fussy child loves how about trying to make it homemade?
Something like a ham and mushroom pizza can have very few mushrooms on a shop-bought one but by making it homemade you can gradually discretely increase the number of mushrooms!
Making things like carbonara is so much better when you make it yourself and because it is full of more flavour you won’t notice that you have lots of onions and mushrooms in there.
How about making a homemade tomato dip instead of ketchup? Or a BBQ dip perhaps?
There are so many dips that can have some extra veggies sneaked in but still be really yummy. They often will have fewer sugars in them if homemade too so even more healthy.
Homemade gravy can be full of onions but made with stock and blended well you will love it and be getting lots of vegetables too.
Increase your favourite vegetables
Whilst it is ideal to have a huge variety of vegetables the priority is to get plenty into your diet and if that is one or two favourites then it is better than none.
Remember tomatoes are easy to add to a dish. Do you dislike the texture? If so maybe try passata which is smooth and tasty with some herbs or garlic in, if you prefer.
If you have a fussy child who will only eat carrots then there is no immense harm in this, just add a little of something else with them every time and praise them for trying it.
There will be a time when you find something else they do like but with only a little to try each time you are not putting too much pressure on them.
Change the flavours in your meals
The way you cook vegetables can change the flavours immensely. Try roasting them instead of boiling them or frying them in a little Frylight. The taste can change so much and you may find that something you hate boiled is really nice roasted.
Adding herbs or spices can change things so much too. I hate kale boiled and would really avoid it but baked or fried with garlic it is lovely.
Experiment with spices like paprika and garlic sprinkled over vegetables to see if you find something you like. Or, what about trying these spice blends?
Do you love sweet and sour? This could be a perfect way of getting lots of vegetables into your diet in a meal you love! It doesn’t have to be unhealthy from the Chinese takeaway you can make it really easily.
Try raw vegetables for weight loss
Have you thought of raw vegetables for weight loss instead of always cooking them? Raw pepper or carrot sticks are great for a snack and you could enjoy a nice healthy dip with them too.
If you enjoy something like this as a snack whilst watching tv you will soon munch your way through your recommended daily amount without even noticing in the same way you enjoy chocolate!
Mash it or Chip other vegetables
Do you love mashed potatoes but hate vegetables? Add a few carrots or some swede in when you make your mash and you probably won’t even notice the difference! The bags of cubed swede and carrots are so easy for this!
Chips don’t have to be made with potatoes, try swede chips, butternut squash chips and parsnip chips for a change and see what you like!
Make cauliflower rice
Have you tried cauliflower rice? It doesn’t have to be boring and with flavours can be amazing. The cauliflower pilau rice I make is lovely!
Are chopped tomatoes healthy?
Yes, they sure are! So using those or passata will easily increase your vegetables if you like them.
Vegetables for weight loss in your meal plan
If you are still struggling why not try my ready-made meal plans for ideas? I can highly recommend the 7-day meal plan full of vegetables.
Thank you so much, this is going to make our lives so much easier xx
I really found your website realistic, interesting and useful. Thanks, I’ve signed up!
All meal plans are really great n easy to follow