Choosing the right kind of foods can help you manage your weight. Too many high-calorie foods, which usually feature significant amounts of saturated and trans fat, refined flour and added sugars, can lead to weight gain. Sticking to moderate portions of whole, unprocessed foods at most meals can help you achieve or sustain a healthy weight.
Fruits and Vegetables
Fruits and vegetables are loaded with vitamins, minerals and compounds that may help prevent disease. In addition, their fiber and water content helps make them low in calories. Using fruits and vegetables to fill at least half of your plate or bowl is a strategy for weight control. At breakfast, use berries instead of part of your cereal serving. Add bananas or applesauce to whole-wheat pancake batter to make a lighter recipe. Serve the pancakes with fresh berries or peaches instead of fattening butter and syrup. Add greens or steamed vegetables to your dinner and lunch plate first, alongside 1/2 to 1 cup of starch and 3 to 4 oz. of protein. If you need second helpings, go for extra salad or vegetables.
Whole Grains
Whole grains provide a combination of vitamins and fiber that may help lower cholesterol and decrease your risk of many chronic conditions. Whole grains are not as processed as white breads, rice and pasta. Foods such as oatmeal, brown rice, whole-wheat bread and quinoa digest more slowly than refined versions of grains and help you stay full longer. The U.S. Department of Agriculture recommends you consume a minimum of 3 oz. of whole grains daily. Choose whole grains with minimal added sugar to keep calories under control, for example, plain oatmeal and unsweetened bran or corn cereal.
Protein
Protein also improves your feelings of satiation, leading to less snacking. Choose lean proteins to minimize your intake of saturated fats. Lean proteins include fish, poultry breast, extra lean beef, and beans and legumes. Include a small serving at every meal to provide a sense of fullness. Keep portions to the size of the palm of your hand to help reduce calories.
Dairy
Low-fat dairy products can help you lose weight, suggests a 2009 study from Curtin University of Technology in Australia. Participants who followed a low-calorie diet, but ate five servings of skim milk, low-fat cheese or yogurt daily, lost more weight and belly fat than other participants whose low-calorie diet included just three servings of dairy. The calcium in dairy seemed to deter weight gain, notes Michael B. Zemel of the University of Tennessee in the "Journal of the American College of Nutrition" in December 2005, making dairy products important to weight maintenance and obesity prevention.
References
- Curtin News: Higher Dairy Intake Can Help Fight Obesity
- Harvard School of Public Health: Protein
- Harvard School of Public Health: Health Gains from Whole Grains
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Lose Weight
- PubMed.gov: The Role of Dairy Foods in Weight Management
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