The 5 Recommended Vegetables For Weight Watchers

Vegetables are any flowers, seeds, leaves, buds, stems, tubers, or roots that can be eaten. A diet high in vegetables reduces the risk of chronic diseases including cardiovascular diseases, diabetes, hypertension, stroke, Alzheimer’s, digestive disorders, cataracts, and cancer. Vegetables are rich sources of vitamins, minerals, protein, carbohydrates, and fiber and contain a relatively new category of nutrients called phyto-nutrients or phyto-chemicals. These are found in all vegetables and have antioxidant, antibacterial, anti-fungal, antiviral, and anti-carcinogenic properties, depending on the plant. The highest concentrations of phyto-chemicals are found in vegetables with rich colors, intense flavors, and enticing aromas. Brief steaming or rapid boiling in the least possible amount of water results in the smallest loss of nutrients. Notable exceptions are tomatoes and carrots – their nutrient levels are increased with cooking. This article reveals the 5 recommended vegetables for weight watchers with their nutritional contents and benefits.

5 recommended vegetables for weight watchers

The 5 Recommended Vegetables are:

  • Carrots
  • Spinach
  • Broccoli
  • Avocado
  • Sweet Potatoes
I will now elaborate on each fruit and also reveal their nutritional values and health benefits.


Carrots were esteemed for their medicinal value prior to the time of Christ. Settlers arriving in Virginia were the first to bring carrot seeds to America. Originally, purple carrots came from the region now known as Afghanistan 5000 years ago.
Beta III carrots have 5 times the beta carotene of regular carrots. Maroon carrots are sweeter than regular carrots and have a porous texture like celery or apples. Look for leafy tops that are crisp and green, an indication of freshness.

Read: The 5 Recommended Fruits For Weight Watchers

Nutritional Values of Carrot

Serving size: ½ cup sliced, cooked, without salt
  • Dietary Fiber = 2 g
  • Calories = 27
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 45 mg
  • Potassium =183 mg
  • Total carbohydrate = 6 g
  • Sugars = 3 g
  • Protein = 1 g

Health Benefits of Carrot

  • Carrot supplies calcium pectate, a soluble fiber that helps remove LDL (bad) cholesterol from the body
  • Carrot is an antioxidant and anti-cancer properties in beta carotene
  • It is high in beta carotene, from which the body makes vitamin A
  • It is very low in calories, with virtually no fat superlative diet food


Spinach was the favorite vegetable of Catherine de Medici during the Renaissance. When she left Florence, Italy, to marry the king of France, she brought along her own cooks so they could prepare spinach in the ways she preferred. Since that time, dishes prepared on a bed of spinach are referred to as la Florentine.
The United States and the Netherlands are the largest producers of spinach. Varieties include baby spoon, flat or smooth leaf, red, savoy, and semi savoy.

Nutritional Values of Spinach

Serving size: 1 cup fresh, cooked
  • Dietary Fiber = 4 g
  • Calories = 41
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 126 mg
  • Potassium =. 839 mg
  • Total carbohydrate = 7 g
  • Sugars = 1 g
  • Protein = 5 g

Health Benefits of Spinach

  • Spinach provides calorie for calorie and provides more nutrients than any other food
  • It reduces symptoms of asthma, osteoarthritis, osteoporosis, and rheumatoid arthritis
  • It is high in lutein, a carotenoid that protects against macular degeneration and cataracts
  • It is an excellent source of iron, especially important for women

See: The 5 Best Recommended Air Fryers – Features And Price


Broccoli is native to the shores of the Mediterranean. The Italians were the first to cultivate broccoli, and it quickly became a favorite food in ancient Rome. It was introduced to France in the 1500s, and then to England in the mid-18th century. Broccoli arrived in America during colonial times. George Washington and Thomas Jefferson both grew it in their kitchen gardens. California and Arizona produce 99% of the U.S. broccoli crop.

Nutritional Values of Broccoli

Serving size: 1 cup, cooked, without salt
  • Dietary Fiber = 5 g
  • Calories = 55
  • Total fat = 1 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 64 mg
  • Potassium = 457 mg
  • Total carbohydrate = 11 g
  • Sugars = 2 g
  • 52 Protein = 4 g

Health Benefits of Broccoli

  • Broccoli supplies vitamin C, necessary for building healthy blood vessels and cartilage
  • It prevents anemia by enhancing the absorption of iron from other foods
  • It assists in making thyroxin, which regulates the metabolic rate
  • It is a gold mine of potent cancer-fighting chemicals such as beta carotene


A favorite of the Aztecs, the avocado is native to Central America, with evidence of avocado cultivation in Mexico for thousands of years. Avocados were first cultivated in the United States in the mid-1800s. California produces nearly 90% of the domestic crop. Avocados will not ripen on the tree. This delay in ripening is a boon to growers, who can leave avocados on the tree for up to 7 months if market conditions aren’t favorable when the fruit is first ready to harvest.

Nutritional Values of Avocados

Serving size: ½ medium
  • Dietary Fiber = 7 g
  • Calories = 161
  • Total fat = 15 g
  • Saturated fat = 2 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 7 mg
  • Potassium = 487 mg
  • Total carbohydrate = 9 g
  • Sugars = 1 g
  • Protein = 2 g

Health Benefits of Avocados

  • Avocado is cholesterol-lowering food, second only to olives in monounsaturated (good) fat
  • It contains lots of heart-healthy folate and oleic acid
  • It is rich in E, K, and B vitamins, with more potassium than bananas
  • It helps to guard against high blood pressure, heart disease, and stroke

Sweet Potatoes

sweet potatoes
Sweet potatoes aren’t related to white potatoes at all, but are in the morning glory family. One of the oldest known vegetables, the sweet potato is native to the New World and has been found in pre-Incan ruins in Peru. Columbus brought sweet potatoes to Europe after his first voyage in 1492. They were a popular aphrodisiac in Shakespeare’s day. North Carolina is the leading sweet potato producer in the U.S., followed by California, Louisiana, and Mississippi.

Nutritional Values of Sweet Potatoes

Serving size: 1 medium, baked in skin, without salt
  • Dietary Fiber = 4 g
  • Calories = 103
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 41 mg
  • Potassium = 542 mg
  • Total carbohydrate = 24 g
  • Sugars = 7 g
  • Protein = 2 g

Health Benefits of Sweet Potatoes

  • Sweet potato is ranked by food scientists as the most nutritious of all vegetables
  • Sweet potato is abundant in the cancer-fighting ninjas, quercetin and chlorogenic acid
  • It is an excellent source of minerals such as potassium, iron, manganese, and copper
  • It is a perfect blend of everything needed for long-lasting energy
Try to add some of these veggies in your daily diets. It help you look fresh without losing weight.
See: Various Ways to Eat More Vegetables And Salad In Your Meal

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