The American obesity epidemic shows no sign of receding. According to the Brookings Institute, over two-thirds of American adults are overweight. A third of the U.S. adult population is heavy enough to be considered obese. Weight loss is a simple matter of burning more calories than you consume. Putting this into practice can be a challenge, as the temptation to indulge in high-calorie foods confronts you daily via advertising. You can fight this temptation by stocking your kitchen with healthy, low-calorie, low-fat foods.
Kale
Low energy-density foods can be introduced to your diet in countless ways. Low energy-density foods are those with a low calorie-to-weight ratio. Not surprisingly, leafy greens lead the charge in this category. Before you sigh and turn your nose up at the thought of another uninspired salad, consider the myriad of ways that nutrient-dense and low-calorie kale can be added to your daily meals. This nutritional powerhouse contains no fat and delivers only 36 calories per boiled cup. It can be steamed and tossed with garlic, tamari sauce and spices to be served as a side dish. It can be seasoned with sea salt, spread out on a pan and baked in a hot oven to create crispy kale chips. It can be added to sauces, soups or egg dishes to add low-calorie bulk and flavor. The George Mateljian Foundation rates kale as a good source of many nutrients your body needs; it is an excellent source of vitamins K, A and C and the mineral manganese.
Blueberries
Blueberries are sweet little orbs of juicy goodness that can stand in as a low-calorie, low-fat substitute for sugar-laden candies. Blueberries contain anthocyanidin, which is an antioxidant that neutralizes cell damage that can cause everything from hemorrhoids to cancer. A full cup of these antioxidant-rich berries contains just 83 calories, according to the Centers for Disease Control and Prevention. That same cup of blueberries will supply almost a third of the daily recommended value for vitamin C and over 15 percent of your daily fiber, which makes it a prime candidate for filling your belly while keeping calories low. Blueberries are great eaten raw by the handful, but they're also a way to add a bit of sweetness to your morning oatmeal. Check your produce stand for blueberries during their growing season, from May to October.
Oatmeal
It may be considered the "plain Jane" of breakfast foods, but with a little imagination, this waist-whittling wallflower can be jazzed up to create delicious and filling morning meals. A half-cup serving of dried, instant oatmeal bulks up into a tummy-filling bowl of hot, creamy goodness when prepared with water. You can also toss a handful of trail mix or chopped fruit in with your instant oats just prior to cooking to add a bit of crunch and flavor. University of Maine Food Science and Human Nutrition professor Mary Ellen Camire explains that oatmeal's high fiber and protein content deliver the added bonus of making you feel full and satisfied long after breakfast is over.
References
- Brookings: The Economic Impact of Obesity in the United States
- "Food Technology"; Breakfast Foods and Satiety; Mary Ellen Camire and Megan Blackmore; February 2007
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- The World's Healthiest Foods: Blueberries
- The World's Healthiest Foods: Kale
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