Vegetables

Usually, when we think of 'diet' and “vegetables”, most of us think carrot and celery sticks. But there are other veggies that are low-calorie, filling and packed with nutrients. Some can even help your body burn fat.

Top of that list are beans and legumes. Low in calories and fat, these foods are a good source of protein. They are also packed with the vitamins B and vitamin C, as well as other nutrients. For example, black beans are a rich source of iron, calcium, potassium and phosphorus. And all beans and legumes offer a terrific source of fiber, which is the ultimate fat buster. Broccoli is also rich in nutrients, especially vitamins A and C, potassium and iron.

To be more specific, one half-cup of cooked broccoli provides 1,083 IU of vitamin A. A full cup offers 71.8 mg of calcium and as much vitamin C as an orange. Because of its impressive nutritional profile (beta carotene, vitamin C, calcium, fiber, and phytochemicals – specifically indoles and aromatic isothiocyanates), broccoli (along with it’s relatives like brussel sprouts and cauliflower) may be responsible for boosting certain enzymes that help to detoxify the body.

These enzymes also help to prevent cancer, diabetes, heart disease, osteoporosis and high blood pressure. Broccoli, along with onions, carrots and cabbage, also contains a certain pectin fiber called calcium pectate that binds to bile acids, holding more cholesterol in the liver and releasing less into the bloodstream. In fact, studies show that broccoli is as effective as some cholesterol lowering drugs.

Eggplant is another winner in the fat wars. High in fiber, potassium and vitamins B1 and B6, eggplant also contains phytonutrients, including phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin. Nasunin is a potent antioxidant that has been shown to protect cell membranes from oxidative damage. But eggplant’s benefits don’t stop there. When rabbits with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the artery that returns blood to the heart) was significantly reduced, while the walls of their blood vessels relaxed, improving blood flow. These positive effects were likely due not only to nasunin but to several other terpene phytonutrients in eggplant.

One last thing . . . Substituting these fat-fighting foods for high calorie junk foods can help fat melt away. But, when it comes to taking off – and keeping off – those excess pounds, diet isn’t everything. Exercise is vital to keep you both healthy and trim. Indulge in at least 60 minutes of exercise every day. The best workout combines 30 minutes of weight lifting and 30 minutes of aerobic exercise. Not only will this routine keep your weight down, your bones strong and your muscles toned, it can reduce the effects of free radical damage by increasing your circulating antioxidant levels.