Deciding to lose weight is an important step in improving your overall health. Lasting weight loss begins with small changes in your diet and exercise habits. When planning these changes, it's important to know which foods will best help you lose weight, while providing you with the nutrients that are most beneficial to your body.
Vegetables
Of all healthy foods, vegetables pack the biggest nutrient punch for the fewest calories. This makes them an excellent choice if you're trying to watch your weight, as you can eat a high enough volume to feel full, without feeling guilty. Generally speaking, the more colorful the veggie, the more nutrients it contains. Dark green vegetables, such as broccoli, spinach, kale and Brussels sprouts are among the most nutritious vegetable varieties. Veggies contain a number of vitamins, including antioxidant vitamins A and C, folates and vitamin K. They are also high in minerals, such as potassium, calcium, magnesium, molybdenum and iron. In addition, vegetables contain high amounts of fiber, which helps keep your digestive track clean. When it comes to portion sizes, vegetables should take up half of your plate at each meal, if possible.
Fruits
Fruits have multiple benefits for the person looking to lose weight. Like vegetables, they are filling, yet contain few calories, and they are high in potassium, vitamin C, vitamin A, calcium, potassium and soluble fiber, which lowers "bad" cholesterol in the bloodstream. It's better to get your fruit nutrients from fresh fruit rather than juice, as juice -- even 100 percent juice -- has high amounts of fruit sugars, without the fiber benefits of whole fruit.
Whole Grains
Whole grains are cereal grains such as rice, wheat, corn, barley and oats that have not been refined and processed. Whole grains can also include legumes such as beans and lentils, which are high in vitamins, minerals and protein. Refining grains strips them of much of their vitamin and fiber content. While bread and cereal makers add vitamins and minerals back into refined grains during the manufacturing process, they don't add fiber back in. This is important, because the fiber in whole grains are what make you feel full and help control your blood sugar and your appetite -- all important factors during weight loss. When planning meals and snacks, try to make at least half of your grains whole grains.
Lean Proteins
Protein makes up the main building blocks of your cells, as well as your hair, skin and muscles. Quality protein also helps you build and maintain muscle, and strong muscle helps you burn calories more efficiently, and keeps you contoured as you lose weight. Lean proteins such as fish, poultry and lean beef contain rich sources of iron, as well as niacin, riboflavin, pantothenic acid, vitamin B12, calcium, phosphorous and zinc. Low-fat dairy products are excellent sources of protein, as well as calcium, phosphorous and vitamin D, all of which promote bone health.
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