Addition of healthy food items can help you feel more satisfied while managing your weight more successfully. Below are a few ideas to get you started:
Opt for lean meats (such as chicken breast, pork and lamb) as well as dairy products like milk, yoghurt and cheese (low fat). Select vegetable oils over butter. Restrict added sugars and desserts.
Vegetables
Vegetables provide many health advantages and are an excellent source of protein (particularly for vegetarians) as well as calcium, potassium and vitamin A; folate and dietary fiber.
Vegetables provide many health benefits beyond helping manage blood sugar, prevent cancer and support bone health. Nutritionists advise eating several servings of vegetables per day whether steamed, roasted or added into soups – choosing organic options whenever possible is recommended.
Low-fat or fat-free milk
Milk is an integral component of many diets, but when choosing low-fat or fat-free varieties it is wiser. These varieties offer reduced caloric intake with all of the same benefits of full milk.
Diary products make an excellent ingredient when baking recipes, although the results may not be as tender. Dairy products contain protein, calcium, phosphorus and four B vitamins (B12, riboflavin and pantothenic acid). Most dairy manufacturers add Vitamin D supplements to their products in order to compensate for any lost nutrient during processing of milk for reduced fat levels.
Low-fat or fat-free yogurt
Yogurt can be an excellent source of protein for diets, although many types contain significant amounts of sugar (particularly those flavored with fruit or other sweeteners). Yogurt also boasts calcium to prevent osteoporosis while its probiotic bacteria help support gut health.
Be wary of “low fat” yogurts that contain added sugar; liquid calories do not provide as satisfying a meal and could contribute to weight gain (5).
Fish
Fish is an excellent source of protein, iodine and vitamin B12 that’s vital to maintaining healthy red blood cells. In addition, fish contains omega-3 fatty acids that may help prevent blood clots while stabilizing heart rhythms and lowering blood pressure.
Research has linked fish consumption with lower risks of depression and it has even been suggested that children introduced to fish at an early age tend to develop better cognitive function later in life.
Leafy greens
Leafy greens are nutritious plant leaves that can be enjoyed as vegetables. With low calorie counts and various vitamins, minerals and phytonutrients. A cup of cooked spinach or kale provides calcium, vitamins A, C and K – providing many important health benefits in one package!
Leafy greens include arugula, romaine lettuce, mesclun mix (or spring mix), spinach, kale and collards as examples of leafy greens. Swiss chard is another nutritous choice; it provides cancer-fighting glucosinolates along with B-vitamin folate, in addition to being rich in iron potassium and vitamin A content.
Whole grains
Eating whole grains – such as wheat, barley, oats and rice – provides essential fiber, B vitamins, magnesium, iron and healthy fats that have been shown to lower risk of type 2 diabetes and heart disease compared to eating refined grains.
Choose foods labeled as “whole grain,” or check the ingredient list to ensure that whole grains make up a significant part of their products. Look for words such as “whole wheat,” “stone-ground,” or “multigrain,” as well as products fortified with folic acid (a form of vitamin B9).
Olive oil
Olive oil is packed with healthy monounsaturated fats and antioxidants, providing you with numerous health benefits including inflammation reduction and lower cholesterol levels.
The Mediterranean diet, which incorporates olive oil, has been associated with lower rates of heart disease and cancer as well as brain health benefits and weight loss.
Be sure to choose high-quality extra virgin olive oil (EVOO). You can find it at your local grocery store or online. However, avoid leaving it next to the stove as this could lead to rancidity.
Nuts
Nuts (with the exception of peanuts, which are technically legumes) are nutrient dense foods that provide high-quality vegetable proteins, fiber and unsaturated fatty acids, plus phytosterols, phenolic compounds, minerals and tocopherols – an array of compounds associated with decreased coronary heart disease risk. Epidemiological and clinical studies have consistently associated regular consumption of nuts with reduced coronary heart disease risk.
Choose unsalted nuts to lower your sodium consumption, and steer clear of nuts with coatings, which often add salt and sugar. But keep in mind that nuts are high-calorie treats so eat them sparingly!
