It's no coincidence that foods that appear on lists of healthy and nutritious items are also the foods that can help you lose weight. Healthy eating plans put an emphasis on fruits and vegetables, whole grains, lean meat and low-fat dairy products. These foods tend to be lower in calories than processed foods and better for you if you are trying to watch your waistline.
Fruits and Vegetables
Fruits and vegetables pack loads of nutrition at a low caloric cost. The U.S. Department of Agriculture says diets rich in fruits and vegetables may reduce the risk of stroke, cardiovascular disease and diabetes and may protect against certain cancers. In addition, the USDA notes that eating foods, such as low-calorie fruits, instead of some other higher-calorie food can help in efforts to curb calorie intake. You can save some money by buying fresh fruits and vegetables in season. Stock up on frozen vegetables that can be zapped in the microwave when you need a quick and easy side dish.
Whole Grains
Bread, pasta, cereals, rice, oatmeal, tortillas and grits are all grain foods, but all grains are not created equal. The USDA explains that products made with whole grains use the entire grain kernel which provides dietary fiber, iron and B vitamins. Some of this nutritional value is lost when grains are refined, so manufacturers often enrich their products with added B vitamins and iron. Unfortunately, the fiber is lost, and the USDA reports that dietary fiber can help reduce the risk of coronary heart disease and help reduce constipation. It notes that eating moderate amounts of whole grains may help with weight management.
Meat and Fish
People who are trying to lose weight can enjoy meat, poultry and fish, but the USDA recommends choosing lean, low-fat products. Choose extra-lean ground beef, buy skinless chicken parts or remove the skin before cooking, trim visible fat from meats and select low-fat luncheon meats at the deli rather than higher-fat offerings, such as salami and bologna. Look for alternatives to frying, and drain off any fat that does appear during the cooking process. Meat and fish are an important source of protein.
Milk Products
Milk products provide nutrients, such as calcium, potassium, vitamin D and protein, and people who consistently consume milk and milk products can help keep their teeth and bones strong. The USDA reports that diets that include milk products "tend to have a higher overall nutritional quality," so include milk, yogurt, cheese or pudding in your diet. Again, it's important to look for low-fat or no-fat products if you're watching your weight and your cholesterol level.
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