We all know that eating fresh fruits and vegetables is good for you. But with so many dietary choices, how are you supposed to know what is right for your body?
Choosing the Best Produce for Weight Loss
Let’s be honest, there can be some confusion about produce and nutrition that may be keeping you from eating your best. This article will clear up any confusion and provide clear reasons behind getting the most bang for your buck on your plate!
Locally Sourced Produce
Choosing produce from your farmer’s market does more than stimulate the local economy. It’s actually better for you. When a fruit or vegetable is removed from its nutrient source (tree, bush, soil, etc.) it stops taking in nutrients and therefore stops growing.
The longer a piece of produce is removed from its nutrient source, the faster the nutrients begin to fade from the fruit or vegetable.
By eating locally sourced fruits and vegetables, you are shortening the amount of time the item has been removed from its own nutrient source, thus increasing the number of nutrients you will receive from the produce.
The shorter the distance between the source and your table, the more nutrients you will receive from your produce.
Don’t Forget to Rinse
Turns out there’s a good reason for giving your spuds a quick spray down. Produce is grown in the dirt and the soil and is then removed from the trees, bushes, or the soil either by hand or by automation.
It’s then traveled from the farm to the store, and then to your table. That means that it’s touched at least two pairs of hands (the farmer and the packager), and then countless wandering fingers at the supermarket where it resides until you decide to purchase it.
That’s a lot of hands to be touching produce! It also may have a thin layer of soil or dust over the surface of the fruit or vegetable. Rinsing your fruits and veggies before consumption can prevent unknown bacteria and illnesses from entering your body and causing you undue harm.
Instead of rinsing the majority of your produce in one fell swoop, only rinse foods that are going to be consumed relatively quickly after washing. Excess moisture can stimulate mold and bacteria growth if left to sit in a controlled environment such as the produce crisper in your fridge.
Frozen Wonderland
Don’t discount frozen fruits and veggies. Many frozen items contain the same nutritional makeup as fresh produce. The only difference is that one needs to be thawed, and the other is ready to eat. They aren’t as fresh as being pulled straight from the earth, but frozen vegetables are much better than no vegetables at all.
Frozen fruits are perfect for smoothies or for overnight oats recipes. Frozen veggies are wonderful when you need a healthy side dish for your upcoming BBQ. Many frozen items are also able to be steamed right in their bags while microwaving. This adds a big convenience factor to the concept of frozen produce.
Making the Most of Your Plate
Let’s do a quick recap of what to do in order to maximize your nutrient intake for produce:
- Buy local produce to maximize the nutrient quality of your fruits and veggies
- Don’t forget to thoroughly wash your produce before consumption
- Frozen produce is great for busy schedules and provides similar nutrition as fresh produce
Following these three easy steps will help you to maximize your nutrient intake and fuel your love for fruits and vegetables.
Other Weight Loss Foods to Eat Right Now
All whole foods nourish your body and provide vital nutrients and essential vitamins. However, there are certain foods in particular that are the most beneficial in helping you to achieve your weight loss goals. Keep reading for the foods to incorporate into your diet that provide optimal nutrition while still helping you to lose weight.
Eggs
Eggs are a wonderful addition to your diet if weight loss is your goal. They contain lutein, which is known for being beneficial to your eyes, but they also contain healthy fat and several grams of protein which will help you feel fuller longer. Studies have shown that people who eat eggs for breakfast end up consuming fewer calories during the day than others who ate other breakfast foods.
Salmon
Salmon is also known for being full of healthy fats and protein. It is full of omega-3s that are good for your brain, heart, and nervous system. Salmon is considered to be a lean protein that helps to maintain muscle mass. This helps to burn more calories. Salmon also contains iodine which is a positive for thyroid health.
Chicken Breast
Chicken breasts maintain muscle mass and protein that helps to keep you full. Since it’s a lean protein, it has all of the benefits without unnecessary calories.
Avocados
Avocados are known for helping to reduce cholesterol levels and prevent strokes and heart attacks. They are full of healthy monosaturated fat and loaded with fiber. This combination helps to improve digestion and to help you feel full.
Nuts
Eating a small handful of nuts also helps you to feel full which in turn leads to consuming fewer calories during the day. They contain important nutrients and are a healthy addition to your diet. Just a reminder that while salted nuts are delicious, they are not as healthy of a choice as the unsalted versions of cashews, Brazil nuts, almonds, pistachios, or walnuts.
Vegetables
If you’re looking to lose weight, vegetables are a smart choice. Kale, brussels sprouts, and broccoli are packed with fiber and are low in calories. Vegetables also contain a variety of vitamins and minerals which are beneficial to any diet.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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