The U.S. Centers for Disease Control found in 2008 that 34 percent of American adults weight too much. This may cause not only issues with self-image but also health problems like heart disease. If you're trying to lose weight, several healthy food choices can help you get the nutrients you need without unnecessary weight-increasing calories. As with any dietary change, consult your doctor before incorporating these foods into your diet. Pre-existing medical conditions may change these foods' appropriateness for you and your lifestyle.
Vegetable-based Protein
Vegetable-based proteins provide you with the muscle-building protein you need, without the cholesterol and often-high fat levels associated with animal-sourced protein like steak or pork. The Harvard School of Public Health specifically recommends a dietary emphasis on soy and nuts instead of meat.
Salad
Salad fills you up with fiber so you stay full longer. Many salad ingredients also include beneficial vitamins, antioxidants and minerals that can help improve your general health. When tossing a salad, whether at home or in a restaurant, be conscious of the other ingredients added to it. Many toppings are fattening. The University of Oregon recommends not using creamy dressings and avoiding fatty toppings like bacon bits.
Peanut Butter Sandwiches
The classic sandwich from your childhood can still be pleasing, both to the taste buds and to your waistline. For a healthy, weight-controlling lunch, health insurance organization Kaiser Permanente suggests smearing sliced bananas and peanut butter onto whole-wheat bread. The wheat bread provides hunger-controlling fiber. The peanut butter lends vegetarian protein. And the sliced bananas add natural sweetness, plus vitamins and minerals.
Water
Stay away from sugary drinks like colas, which give you a high dose of calories without any beneficial nutrients. When drinking such sugary drinks, it's easy to consume far more calories than you would if you were eating food. Instead, the Harvard School of Public Health advises just drinking water. If you find water boring, try unsweetened drinks.
Beans
Kaiser Permanente advises eating lentils and other kinds of beans. The company says they're high in both insoluble and soluble fiber. The former helps decrease weight gain, according to the company, while the latter helps lower your body's cholesterol levels. Plus, beans are high in protein.
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