When you are shopping for healthy foods for weight loss, focus on natural, non-processed items. Fresh produce, lean protein and whole grains should be at the core of your eating plan. While many convenience diet foods may help you fight your cravings for your favorite foods, they are not the best choices for your health. The best foods are most frequently found around the edges of your local grocery store. It is also important to shop for ingredients that will make your meals delicious and enjoyable.
Produce
Most fruits and vegetables have a low energy density, meaning that they have a low amount of calories for the volume of food that you can eat. You can add fruits and vegetables to dishes you already enjoy to make them more healthful and fill you up faster. For instance, add vegetables such as sprouts, cucumber, tomato, or onion to your sandwiches. Dice your favorite vegetables and add them to pasta sauces or salads.
Choose fresh, whole fruits instead of dried fruit or juice to capitalize on the low energy density of the foods. The fiber and water present in fresh fruit will also keep you satisfied. Most large grocery stores are starting to carry a wider variety of fruits and vegetables, so try something brand new and you may find a new favorite.
Protein
Look for lean protein sources, such as fish and white-meat poultry. When you want red meat, look for leaner cuts and add flavor using spicy marinades. Low-fat varieties of most cold cuts are available if you typically make sandwiches for lunch. Or, try new recipes that utilize vegetarian sources of protein. Soy products and beans dishes are often lower in fat and calories than their meat counterparts and are great substitutes a few days a week.
Whole Grains
Products made with white flour have much of the original nutrition stripped from them. That's why so many white breads are enriched with vitamins and minerals. The original vitamins from the wheat grains were stripped away. Look for breads and pastas made with whole grains. These are better for your body and the extra fiber will keep you full longer. Brown rice and oatmeal are other good whole-grain items.
Dairy
Many high-fat dairy products can be substituted with low-fat alternatives in recipes. Start simply and look for 2 percent alternatives to your normal full-fat choices. Milk, cheese, sour cream and coffee creamer all come in reduced-fat varieties. Sour cream can often be replaced with plain, nonfat yogurt without significantly affecting the flavor of a dish. If you need a frozen treat, ice cream can be replaced with sorbet or a nondairy substitute like soy cream.
Herbs and Spices
To keep your healthy diet from feeling bland or routine, try adding new herbs and spices to your meals. A small amount of fresh herbs will add almost no calories to your meal but will make a big difference in flavor. Basil, thyme, sage, rosemary and cilantro are all popular fresh herbs that are inexpensive and flavorful. Using herbs and spices may also allow you to reduce the amount of salt in a dish, if sodium is something you want to control as well.
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