To lose weight, you must eat fewer calories than your body uses.  This doesn't necessarily mean that you have to eat less food.  You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients.  The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories.  Most fruits and vegetables are naturally low in fat and calories are filling. 

Here are a few simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast:

• Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet
• Cut back on the amount of cereal in your bowl and make room for cut-up bananas, peaches, or strawberries

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
• Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup.

Dinner:

• Remove 1 cup of the rice or pasta in your favorite dish and add chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers.
• Take a good look at your plate.  Vegetables, fruit, and whole grains should take up the largest portion of your plate. 
• Remember to use a plate, not a platter.  The total number of calories that you eat counts, even if a good portion of them come from fruits and vegetables.