Calories in vegetables


Introduction
The weight management of your body depends upon the energy balance equation; the amount of energy you put into your body i.e. calories versus the amount of energy you expend (activity). There are three primary components that make up your body's energy expenditure. Adding these three components together, basal metabolic rate, energy expended during physical activity, and the thermo effect of food is the most accurate way of determining how many calories your body requires each day.
Content in vegetables
The calories in vegetables are very low when eaten raw but after boiling the vegetables calories value for vegetables per 100 grams is usually lower than 100 grams raw, more water is absorbed which increases weight and lowers down the caloric density. Most vegetables have a high content of fibre, low in fat and often a good source of vitamins and minerals. Carrots are an excellent source of vitamin A and Brussels sprouts are an excellent source of vitamin C, both vitamins are anti-oxidants and help in "clear up" circulating free radicals in the blood. The calorie content in some of the vegetable is as follows:
Baked potatoes: 136.0kcal
Cabbage: 15.3kcal
Carrots: 19.0kcal
Onions: 30.0kcal
Simple ways to cut calories by having vegetables throughout your day:

Breakfast: Start the Day Right
Substitute some spinach, onions, or mushrooms for half of the cheese in your morning omelet. The vegetables will add a good volume of the taste and flavor to the dish with fewer calories than the cheese.

Lighten Up Your Lunch
Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.

Dinner-sleep well
Add in a cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.


Conclusion
Vegetables make a healthy choice for anyone who may be dieting or not! Steaming your vegetables or enjoying them raw without adding sauces/oils is the absolute healthiest means of preparation, though because they are so less in calories that a bit of sauce will certainly keep vegetables well within 'diet calorie range'. Do wash all vegetables well before use to remove harmful bacteria and insecticides.

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