Knowing that you need to reduce your overall calorie intake is just one part of the equation for successful weight loss. Getting your calories from healthier foods will ensure that your body has the nutrients it needs to function well and give you the energy you need to stay motivated. The Harvard School of Public Health offers some guidance about the best choices for healthy foods that will help you lose weight.
Fruits and Vegetables
One of the best strategies for weight loss is to eat foods that give you the most nutrients for the least amount of calories. Fruits and vegetables fit into that category. They are packed with necessary vitamins, minerals and disease-fighting antioxidants. They also contain dietary fiber, which will promote a healthy gastrointestinal system and help you feel full, and yet most are very low in calorie. One cup of strawberries is packed with antioxidants and has only 50 calories.
The color of fruits and vegetables often indicates their nutrient content so use this as your guide and eat a variety of colors. Try dark, leafy greens such as kale and bok choy. Carrots, slices of red and orange bell pepper, and cucumbers provide easy-to-make snacks. For the most nutrients, eat foods that are in season and grown locally, such as those you buy at your farmer's market. Watermelon, cantaloupe and tomatoes are wonderful in the summer, and Brussels sprouts, sweet potatoes and pumpkin are delicious during autumn.
Don't be afraid to include those fruits and vegetables that may have a bad reputation and may appear on restricted diet plans due to their carbohydrate or fat content. Items such as avocado are packed with heart-healthy fat and potatoes are full of necessary potassium. Enjoy all kinds of fresh fruits and vegetables for a healthy diet and weight loss.
Quality Protein with Healthy Fat
Fish, nuts and beans are some of the best choices for quality protein. In addition, fish and nuts provide plenty of heart-healthy monounsaturated and polyunsaturated fatty acids, and omega-3 fatty acids. Choose fatty fish, but also be aware of the environmental impact of your choices. The way that some fish are caught or farmed can damage other marine life and the environment. Wild-caught Alaskan salmon, wild Pacific sardines and farmed rainbow trout are good choices.
Try nuts in the form of nut butters such as almond butter or cashew butter. However, choose varieties that are as natural as possible and avoid those with added salt and sugar. Beans provide you with a low-fat protein source and fiber. If you buy canned beans, check the sodium content on the label to ensure excess salt has not been added.
Whole Grains
You don't need to cut out carbohydrates when you are trying to lose weight, however it is beneficial to reduce your intake of refined carbs that come from processed sugars and flours. Choose whole grains, which will also supply you with fiber and protein. Get creative and try something besides whole grain bread and brown rice. Quinoa, wheat berries, whole grain couscous, barley, buckwheat and steel-cut oats are some whole grains that taste delicious and will add variety to your diet.
Unsweetened Drinks
Any hidden calories you may be consuming likely come from sweetened beverages. Whether it is a soda, fruit drink, coffee or energy drinks, they all have added sugars and calories that can hinder your weight loss efforts. To aid weight loss and improve your hydration, drink more plain water. Try drinking sparkling water with a twist of lime or lemon to substitute for sweetened carbonated beverages. Slowly wean yourself off of sugar in your tea and coffee by adding a little less each week. If you enjoy fruit juices, consider purchasing a juicer and turning some of your fresh fruits and vegetables into unsweetened juices at home.
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