Best foods for weight loss: 7 scrumptious ways to turn garden-variety produce into filling, low-calorie dishes to help you shed pounds

Shape, August, 2004 by Elizabeth Somer

Fruits and vegetables are your best allies when it comes to weight loss; they keep you full on relatively few calories. In a national nutritional survey by the U.S. Department of Agriculture, researchers found that those who were over-weight and obese ate significantly less fruit than people at healthy weights. Also, women who ate more vegetables (other than white potatoes) scored a lower BMI (body mass index, or the relationship between weight and height) than those who didn't.

But that's just the tip of the turnip. "Hundreds of studies spanning more than three decades of research show that people who eat a diet rich in produce significantly lower their risk for everything from cancer, heart disease and diabetes to hypertension and cataracts," says Jeffrey Blumberg, Ph.D., a professor in the Friedman School of Nutrition and Policy at Tufts University in Boston. Studies also show that heaping fruits and vegetables onto your plate can help sidestep stroke, build bones so they resist osteoporosis, and boost the immune system.

So what makes fruits and veggies such nutritional powerhouses? The thousands of phytochemicals found in the plants, not all of which are fully understood. While we know something about how such antioxidants as beta carotene and vitamins C and E work to fight against aging and disease, researchers are still trying to get a complete picture of these and other compounds in produce, many of which might help us stay healthy and live longer.

Being aware of all this, it's a mystery why we eat only a measly three servings of fruits and vegetables a day (the typical intake for Americans) when five to nine are recommended. Here's an obvious clue: Broccoli will never rival brioche, and carrots can't satisfy our craving for cookies.

But working these powerhouse foods into your diet in ways you'll enjoy isn't difficult. In fact, we've made it easy as, well, if not pie, at least papaya. Here are seven recipes that will make produce so irresistible, you'll have no trouble sneaking in your daily quota.

Guiltless guacamole When you make guacamole, replace half the avocado called for with mashed cooked green peas. You'll reduce the fat and get more guacamole per avocado without changing the taste or texture. Mix 1 cup green peas, 1 peeled and pitted ripe avocado, 1 tablespoon fat-free mayonnaise, 2 teaspoons lime juice, 1/2 teaspoon cumin, 1/2 teaspoon chili powder, 2 minced garlic cloves and 1/2 cup medium salsa. Enjoy with veggie crudites (baby carrots, jicama strips and celery). Or make your own nonfat tortilla chips by cutting a 6-inch corn tortilla into 8 triangles and baking for 10 minutes at 450[degrees]F. Makes 8 servings.

Nutrition Score per serving (1/8 of recipe and 16-inch corn tortilla): 122 calories, 32% fat (4 g; 1 g saturated), 58% carbs (18 g), 10% protein (3 g), 4 g fiber, 55 mg calcium, 1 mg iron, 174 mg sodium.

* Nutrient note Avocados are a good source of heart-healthy monounsaturated fat, folic acid and potassium, which helps regulate blood pressure and relaxes muscles.

Mellow-yellow melon Fill a halved, seeded cantaloupe with 1/2 cup lowfat lemon yogurt. Sprinkle with 1 teaspoon grated lemon peel. Serves 1.

Nutrition Score per serving: 315 calories, 8% fat (3 g; 2 g saturated), 79% carbs (62 g), 13% protein (10 g), 7 g fiber, 280 mg calcium, 1 mg iron, 205 mg sodium.

* Nutrient note Melons are a sweet way to get a major dose of vitamin C, potassium and some of the B vitamins.

Crispy taters For a lowfat alternative to french fries, cut a sweet potato into 1/2-inch strips (do not remove skin), season with salt and coat lightly with vegetable spray. Roast on a cookie sheet at 425[degrees] F for about 15 minutes or until cooked through and toasted, but still firm. Serves 1.

Nutrition Score per serving (1 potato): 117 calories, 0% fat, 93% carbs (28 g), 7% protein (2 g), 3 g fiber, 32 mg calcium, 1 mg iron, 302 mg sodium.

* Nutrient note One serving supplies more than a day's worth of vitamin A.

Mile-high veggie pizza Buy whole-wheat pizza dough at your local health-food store. Roll into a 14-inch round and place on pizza pan. Top with 1 cup canned pizza sauce, 1/2 cup grated lowfat mozzarella cheese, 1 chopped portobello mushroom, 1 cup quartered artichoke hearts (canned in water; drain well), 1/2 cup canned or jarred roasted red peppers, 1/2 cup sliced red onions, 1/2 cup chopped asparagus spears, 1/2 cup steamed broccoli florets, 1 cup baby spinach leaves, 1/2 cup sliced zucchini and 2 chopped fresh tomatoes. Sprinkle with 2 tablespoons grated nonfat Parmesan cheese and bake in the middle of the oven at 400[degrees] F for 40 minutes, or until cheese bubbles and crust is well-browned. Cut into 8 slices and serve.

Nutrition Score per serving (1/8 pizza): 220 calories, 13% fat (3 g; < 1 g saturated), 66% carbs (36 g), 21% protein (12 g), 5 g fiber, 111 mg calcium, 3 mg iron, 511 mg sodium.

* Nutrient note This pizza is packed with calcium (from the cheese and broccoli), which builds strong teeth and bones, and fiber (from the spinach, broccoli and crust), which reduces the risk of colon cancer and helps to lower blood pressure. Tomatoes are loaded with lycopene, an anti-oxidant that works to decrease the risk of many cancers.