4 Fall Vegetables for Cutting
A diet rich in vegetables is important no matter your fitness goals. These colorful gems offer a number of benefits that help your body work better and reduce the risk of cancer and other chronic illnesses. They are low in calories, too. That makes veggies a must on your cutting menu. Here are four to include on your plate for breakfast lunch or dinner
Broccoli is a cruciferous vegetable along with arugula, kale, Chinese cabbage and mustard greens. Cruciferous vegetables contain phytochemicals and nutrients that reduce the risk of cancer, detoxify carcinogens before they damage cells and reduce oxidative stress. Enjoy broccoli raw, steamed or roasted and it is:
- Low in carbs and high in vitamin C and calcium
- A great source of fiber, which fills you up so you’re less likely to overeat or binge on junk food
- High in potassium, which supports heart health and fluid balance.
- Contains folate which supports the production of new cells.
- Helps reduce estrogen and maintain healthy testosterone levels
- Can help reduce the risk of cancer when part of a healthy diet and lifestyle habits
For breakfast try broccoli in an omelet or serve with brown rice for lunch
With more fiber and fewer calories and carbs than white potatoes, sweet potatoes are worthy of a place on your cutting plate. Here’s what else this tuber can do for you.
- An excellent source of Beta-carotene, vitamin A
- Vitamin C important not only for immune boosting effects but also for bone health
- Vitamin D, which is also important for bone health and managing mood, too
- Magnesium supports healthy blood, bones, and heart
- Iron, good for blood cells
Enjoy baked sweet potato fries with your lean, grass-fed beef for dinner.
Leafy Greens: think collards and kale
These non-starchy vegetables have lots of fiber to fill you up but few calories so you aren’t weighed down. Collards and kale are rich in calcium for strong bones and potassium for healthy blood pressure.
Enjoy collards as a wrapper instead of bread or tortillas to boost the nutritional power of your meals. Tear kale into bite size pieces, spritz with extra virgin olive oil and a dash of sea salt and crisp in the oven for a snack. Both are an excellent source of vitamins A, C, and K.
They are a good source of vitamin C and vitamin K. Brussels sprouts also have vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids and a number of other nutritional helpers.
If nightmares about the soggy orbs you were served as a child have kept Brussels sprouts out of your diet, try again. They are excellent when roasted.
The success of your cutting diet will depend on your commitment to good eating. Be creative in your preparation of vegetables. You need not feel deprived as you make the transition from your bulking diet. These four are versatile choices that rank high for their nutritional profile and taste. Enjoy them often.