Foods that help adults lose weight are classified as low energy-density foods. These foods allow you to eat larger portion sizes without consuming many calories. You can eat more and lose weight, according to the Mayo Clinic. The foods take longer to digest and chew than other foods, providing you with a sense of fullness. Plus, you stay fuller for longer. Eating a well-balanced diet with foods from all food groups will be the best way for you to lose weight, according to the National Institutes of Health.
Tree Fruits
Tree fruits contain few calories but rich amounts of fiber and water. Tree fruit includes grapefruit, peaches, pears, nectarines, apricots, mangoes, oranges, tangerines, lemons and limes. Grapefruit, according to the Mayo Clinic contains 90 percent water and only 38 calories per half fruit. As one of the highest fiber-containing fruits, pears will supply you with 6g of dietary fiber. Eating whole fruits and frozen varieties will provide you with fiber. Drinking only the juice will supply you with water and nutrients, but not any fiber. Dried fruits are not recommended for weight loss since they can contain large amounts of sugar and calories. If eating canned versions of tree fruit, choose no sugar-added varieties. Increase your nutrient consumption while losing weight by eating tree fruits as snacks, in salads or as desserts.
Green Vegetables
Eating a variety of green vegetables can help with your weight-loss goals. Low in calories and high in fiber, these foods can keep you nourished while you lose weight. Green vegetables include peas, broccoli, spinach, bok choy, kohlrabi, green beans, zucchini and artichokes. Artichokes rank highest on the fiber content list, according to the Mayo Clinic. Peas and Brussels sprouts are other high-fiber vegetables. Be sure to eat your salad greens. These include endive, mustard greens, dandelion greens, kale, chard and turnip greens. Turnip greens make the Mayo Clinic's high-fiber list. A one-cup serving of these green vegetables will supply you with 5g of dietary fiber. In addition to making fresh salads, you can steam up the salad greens and enjoy them as a side dish. Add the greens to soups, casseroles and sandwiches, or simply snack on them.
Whole Grains
Whole grains fall in the carbohydrate category, according to the Mayo Clinic. Grains can help adults lose weight because of their rich amounts of fiber. Choose products made with whole grains instead of refined grains to help your weight loss and nutrition. Whole grains include oats and oat bran, whole wheat, wheat bran, wheat germ, brown rice, quinoa, millet, triticale, spelt and barley. A one-cup serving of cooked pearl barley can fill you up while providing you with 6g of dietary fiber, according to the Mayo Clinic. Get your whole grains in pastas, cereals, breads, snack items and baked goods. Snacking on three cups of air-popped popcorn will provide you with minimal calories and 3.5g of fiber.
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