Diet-Friendly Foods

Successful dieting requires you to make wise choices day after day. Exercise and healthy eating are vital components of a weight loss program. It is tempting to cut calories by simply eating less of the foods you ate before you began to diet. Expand your food repertoire by including diet-friendly foods that will enhance your health and help you lose weight.

Beans

Diet-friendly beans are low in fat, high in fiber and a good source of protein. According to the Mayo Clinic, protein should make up between 10 to 35 percent of your daily calories. Combine beans with brown rice and sautéed vegetables for a filling meal. If you eat canned beans, select the low-sodium varieties. Find a recipe for veggie bean burgers, and freeze the extras to eat later.

Soups

Eating soup before or during a meal can help you eat less calories throughout the day and lose weight. A 2007 study led by Julia A. Ello-Martin of Pennsylvania State University and published in the American Journal of Clinical Nutrition found that women who ate foods with higher water content lost almost five more pounds in six months than women who did not. Soups, especially clear, broth-based soups, are low in calories and fill you up. Steer clear of cheese and cream soups. If you purchase canned soups, pay careful attention to the sodium content.

Salads

Salads are a common diet food for good reason. Leafy greens are high in vitamins and contain antioxidants, according to Colorado State University. Antioxidants help prevent certain cancers and protect your heart. A cup of leafy greens has less than 10 calories. When you eat dinner, fill half your plate with a salad topped with a variety of vegetables. Avoid using high-fat dressings that add unnecessary calories to a healthy salad.

Blueberries

The simple blueberry may help you get rid of belly fat and lose weight. A study led by E. Mitchell Seymour, M.S., in 2009 and conducted by the University of Michigan Cardiovascular Center found that rats who consumed blueberries had less "abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose" than those that did not eat blueberries. When combined with a low-fat diet, blueberry consumption helps with body weight and mass. Blueberries contain fiber and antioxidants that help keep you full and fight disease. Eat blueberries raw or add them to cooked oatmeal.

Yogurt

The creaminess of yogurt makes it almost too delicious to be a diet-friendly food. Use yogurt as a substitute for sour cream or cream cheese in cooking. Choose plain Greek yogurt for a food that is high in protein and calcium. Avoid sweetened yogurts, because, as the Center for Science in the Public Interest explains, plain yogurt has more nutrition due to the lack of sugar content. Instead of eating sweetened yogurt, add 1/2 cup of low-fat granola or strawberries to your plain yogurt. Eat yogurt as a snack or for breakfast.