Losing weight can be challenging, especially when you find it hard to select meals that are nutrient-dense and low in calories. Although it may be difficult to find such meals at restaurants, you have many choices when you're eating at home. A healthy dinner menu for weight loss can include a nutritious appetizer, entree, side dishes and dessert. Consult your nutritionist about your weight and diet.
Appetizer
A healthy appetizer to start your dinner is a garden salad made from Romaine lettuce, tomato, cucumber, carrot, bell pepper and onion mixed with a dressing of olive oil, vinegar and spices. Vegetables have high amounts of micronutrients, including vitamins, minerals and anti-oxidants. Vegetables also contain fiber, an indigestible substance that can improve the regularity of your bowel movements. The Harvard School of Public Health encourages you to eat vegetables to reduce your risk of cardiovascular disease, high-blood pressure, cancer and loss of vision. Research at the University of Sao Paulo in Brazil that was published in 2008 in "Nutrition Research" found that increasing consumption of vegetables is associated with weight loss in overweight adults.
Entree
An entree consisting of a soy food, such as grilled tempeh or a soy burger, is low in calories and may help you lose weight. Research at Taipei Medical University in China that was published in "Nutrition" found that soy-based low-calorie diets have a greater effect in reducing body fat than traditional low-calorie diets. The research also demonstrates that a soy-based low-calorie diet can improve blood cholesterol and fat. Soy contains a complete protein, healthy fats, calcium and isoflavones, an anti-oxidant.
Side Dishes
Two nutritious side dishes are steamed collard greens and brown rice. Collard greens are a nutrient-dense food with high concentrations of micronutrients. Brown rice is a whole grain that has vitamins, minerals and fiber. Eating brown rice instead of white rice may lower your risk of type 2 diabetes, according to research at Harvard School of Public Health that was published in the March 2010 issue of "Archives of Internal Medicine." Being overweight or obese are risk factors for insulin resistance and type 2 diabetes.
Desserts
Even if you are dieting, you can still have dessert. A healthy low-calorie dessert is mixed fruit, such as papaya, raspberries, peaches, mango, pineapple and kiwi. Research at Utah State University that was published 2010 in "Nutrition" found that increasing fruit consumption is associated with weight loss.
References
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; 2009
- Harvard School of Public Health; Vegetables and Fruits: Get Plenty Every Day; 2010
- "Nutrition Research"; High Intake of Fruits and Vegetables Predicts Weight Loss in Brazilian Overweight Adults; Daniela Sartorelli, et al.; Apr 2008
- "Nutrition"; Effectiveness of a Soy-Based Compared with a Traditional Low-Calorie Diet on Weight Loss and Lipid Levels in Overweight Adults; Fang-Hsuean Liao, et al.; Jul-Aug 2007
- Eat Right America; Full List of Andi Scores; 2010
- "Archives of Internal Medicine"; White Rice, Brown Rice, and Risk of Type 2 Diabetes in Us Men and Women; Qi Sun, et al.; Jun 14 2010
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