If you are dieting, it is important to include foods that are conducive to weight loss, but that you enjoy eating. This sets you up for successfully losing weight and keeping it off. The MayoClinic website recommends choosing foods from all the food groups so that you can cover your nutrient needs at the same time. The right foods will satisfy your hunger with small amounts of fat and calories.
Fruits and Vegetables
Fruits and vegetables are low in calories and fat, but high in fiber, which fills you up and prevents overeating at and between meals. The Center for Science in the Public Interest recommends sweet potatoes, broccoli, leafy greens, watermelon and mangoes. These choices contain high amounts of vitamins and antioxidants that protect your health while promoting weight loss. Avocados are another good choice, but they contain some fat, so watch portion sizes. Include produce at every meal and snack while you are dieting and beyond, which will help you stay slim.
Whole Grains
Whole grains contain more fiber than refined ones so they satisfy your hunger for longer and keep you from reaching for snacks that make your calorie and fat intake too high for the day. These foods will also give you a good dose of carbohydrates, which are your body's primary source of energy. HelpGuide recommends mixing whole grains with refined grains to get your palate used to the difference in taste and gradually increasing the amount of whole grains until that is all you eat. Good choices include whole wheat, brown rice, millet and quinoa, all of which are low in calories, but full of nutrition.
Beans
For people who eat a vegetarian diet, beans are a good alternative to meat and provide fiber and protein. Even meat eaters should include beans when dieting because they are low in calories and fat, but keep hunger at bay. Protein is needed to fuel your body and build muscle and is important when you are exercising, which is part of a healthy diet. HelpGuide suggests trying black beans, navy beans, garbanzo beans and lentils. They make a good addition to soups and salads and when mashed create the base for a veggie burger.
Healthy Fats
Your body wouldn't be able to survive without some fat in your diet so you should not aim to completely eliminate it from your diet. The trick is choosing the right kinds of fats to promote health and weight loss and prevent heart disease and obesity. Monounsaturated, polyunsaturated and omega fatty acids are heart healthy fats, while saturated and trans fats are they types you want to stay away from. Good food sources include fish, avocados, olive and canola oil and seeds. Keep in mind that even heart healthy fats contain a high amount of calories, so it is important to watch your portion sizes.
Member Comments