We all know that healthy eating means being mindful of what you put into your body. With all the weight loss plans, advertisements, and promotions you see everyday, knowing what healthy things to eat becomes a big blur. Weight management is increasingly becoming just a buzz word for most people, and so do healthy food choices. What foods are we supposed to eat when trying to lose weight? Here we have compiled ten straight-forward healthy things to eat for weight loss.
Brown rice is a great way to add fiber into
your daily diet. The main difference between white and brown rice is the brown-colored bran that covers the latter. Although most people prefer to eat white rice, you might want to reconsider this option as brown rice provides nearly 4 grams of fiber, including phytosterols, magnesium, zinc, and other nutrients, which not only helps promote heart health but also provides a feeling a fullness for longer time periods.
Oatmeal (Fiber)
Oatmeal is a highly nutritious breakfast option that's rich in both soluble and insoluble fiber (4 grams) and protein (5 grams), all for just 150 calories. The fiber content of oatmeal helps promote healthy cholesterol levels and also aids in proper digestion. Be sure to choose the traditional oatmeal, one that needs to be cooked longer, rather than the instant ones. You get more fiber out of the traditional oatmeal.
Oatmeal is a highly nutritious breakfast option that's rich in both soluble and insoluble fiber (4 grams) and protein (5 grams), all for just 150 calories. The fiber content of oatmeal helps promote healthy cholesterol levels and also aids in proper digestion. Be sure to choose the traditional oatmeal, one that needs to be cooked longer, rather than the instant ones. You get more fiber out of the traditional oatmeal.
Scrambled Eggs with Greens (Protein and Dairy)
Egg is definitely one of the best sources of protein, old school style. Egg whites are rich in albumin, which constitutes almost 50% of our blood plasma protein and helps prevent liver disease. Opt for a scrambled version mixed with ½ cup spinach and ½ cup mushrooms. This provides a low-fat alternative with 54 grams of protein and about 2 grams of fiber all for just 255 calories.
Egg is definitely one of the best sources of protein, old school style. Egg whites are rich in albumin, which constitutes almost 50% of our blood plasma protein and helps prevent liver disease. Opt for a scrambled version mixed with ½ cup spinach and ½ cup mushrooms. This provides a low-fat alternative with 54 grams of protein and about 2 grams of fiber all for just 255 calories.
Fruit Shakes/Smoothies (Fruits)
Kick start your day with a glass of freshly squeezed or blended fruit juice. All you need are fresh fruits like blueberries, strawberries, banana, wheat germ, and water. Fruits are rich in antioxidants which helps strengthen your immune system, while also providing fiber support. You can squeeze a whole orange to your smoothie for added flavor, and you'll instantly get 3 grams more fiber.
Kick start your day with a glass of freshly squeezed or blended fruit juice. All you need are fresh fruits like blueberries, strawberries, banana, wheat germ, and water. Fruits are rich in antioxidants which helps strengthen your immune system, while also providing fiber support. You can squeeze a whole orange to your smoothie for added flavor, and you'll instantly get 3 grams more fiber.
Salmon/Chicken Breast (Lean Protein)
Salmon is an excellent option for choosing a nutritious protein source. Not only is it rich in high quality protein, it is also highly regarded for being a rich source of Omega 3 fatty acids and Vitamin D. These are good fats for you. Omega 3 fatty acids are beneficial for heart health and enhanced mood. Another good alternative to pork is chicken breast. This white meat provides a leaner alternative with 25% less fat and contains half the calories found in pork. Try experimenting on the preparation. You can bake, grill, roast, or pan sear the chicken with lots of vegetables on the side.
Salmon is an excellent option for choosing a nutritious protein source. Not only is it rich in high quality protein, it is also highly regarded for being a rich source of Omega 3 fatty acids and Vitamin D. These are good fats for you. Omega 3 fatty acids are beneficial for heart health and enhanced mood. Another good alternative to pork is chicken breast. This white meat provides a leaner alternative with 25% less fat and contains half the calories found in pork. Try experimenting on the preparation. You can bake, grill, roast, or pan sear the chicken with lots of vegetables on the side.
Vegetable Salad (Vegetables)
The key to a healthy salad is variation, the most indicative of which is the color variety. Make sure that you incorporate the greens, reds, and purples into your bowl. The more vibrant the color, the better it is for you. Mix it up a bit and don't just use the same types of greens. Romaine lettuce leaves are a great choice as it contains high levels of Vitamin C and other nutrients compared to other variations. Instead of using a regular dressing, add croutons, beans, raisins, fruits, peas, and an ounce of oil-based dressing for more nutritional value without packing on calories.
The key to a healthy salad is variation, the most indicative of which is the color variety. Make sure that you incorporate the greens, reds, and purples into your bowl. The more vibrant the color, the better it is for you. Mix it up a bit and don't just use the same types of greens. Romaine lettuce leaves are a great choice as it contains high levels of Vitamin C and other nutrients compared to other variations. Instead of using a regular dressing, add croutons, beans, raisins, fruits, peas, and an ounce of oil-based dressing for more nutritional value without packing on calories.
Apples (Fruits)
Eating at least two apples a day provides a valuable amount of dietary fiber, which aids in proper digestion and weight loss. Studies have shown that pectin, a soluble fiber found in apples, helps induce feelings of satiety that could last up to 4 hours. Aside from that, apples are a rich source of antioxidants and phytonutrients which are good for the heart, lungs, and immune system. Instead of snacking on sugary foods, eat apples instead after or in between meals.
Eating at least two apples a day provides a valuable amount of dietary fiber, which aids in proper digestion and weight loss. Studies have shown that pectin, a soluble fiber found in apples, helps induce feelings of satiety that could last up to 4 hours. Aside from that, apples are a rich source of antioxidants and phytonutrients which are good for the heart, lungs, and immune system. Instead of snacking on sugary foods, eat apples instead after or in between meals.
Nuts (Fruits)
Contrary to popular belief, nuts are good for you, especially those who are trying to lose weight. Truth is, nuts are rich in nutrients such as protein, fiber, antioxidants, vitamins, minerals, and healthy monounsaturated fats. There are a lot of variations to choose from: almonds, pecans, hazelnuts, pistachios, walnuts, and macadamias. Choose the dry roasted and unsalted variety. Almonds with their skins provide more fiber content compared to those without skins.
Contrary to popular belief, nuts are good for you, especially those who are trying to lose weight. Truth is, nuts are rich in nutrients such as protein, fiber, antioxidants, vitamins, minerals, and healthy monounsaturated fats. There are a lot of variations to choose from: almonds, pecans, hazelnuts, pistachios, walnuts, and macadamias. Choose the dry roasted and unsalted variety. Almonds with their skins provide more fiber content compared to those without skins.
Beans (Protein and Fiber)
Beans are an excellent source of dietary fiber and vegetable protein. They also contain slowly-digested carbohydrates. All these attributes help regulate blood glucose levels, blood pressure, and cholesterol levels. There are various types of legumes you can choose from, such as black beans, green peas, chickpeas, lentils, garbanzos, and navy beans. You can easily incorporate them to your stew, pasta, or casserole.
Beans are an excellent source of dietary fiber and vegetable protein. They also contain slowly-digested carbohydrates. All these attributes help regulate blood glucose levels, blood pressure, and cholesterol levels. There are various types of legumes you can choose from, such as black beans, green peas, chickpeas, lentils, garbanzos, and navy beans. You can easily incorporate them to your stew, pasta, or casserole.
Low-Fat Milk/Cheese/Yogurt (Dairy)
Finally, calcium-rich foods such as milk, cheese, and yogurt help ensure optimum bone health. Aside from that, milk is also a great source of B vitamins and protein. It's unfortunate that people who want to lose weight avoid all kinds of milk thinking it's a fattening food. On the contrary, studies have shown that people who take 3 servings of low-fat dairy lost abut 10% of their body weight overtime. Therefore, start drinking your milk and incorporating dairy into your diet to aid in healthy weight management.
Finally, calcium-rich foods such as milk, cheese, and yogurt help ensure optimum bone health. Aside from that, milk is also a great source of B vitamins and protein. It's unfortunate that people who want to lose weight avoid all kinds of milk thinking it's a fattening food. On the contrary, studies have shown that people who take 3 servings of low-fat dairy lost abut 10% of their body weight overtime. Therefore, start drinking your milk and incorporating dairy into your diet to aid in healthy weight management.
Kate Trillin is a freelance writer who specializes in proper nutrition, healthy weight loss, and healthy living. She has been an avid health enthusiast for the past 5 years, and has recently ventured into the world of online publishing in an effort to reach a wider audience. Her writing focuses on providing tips and useful information about healthy things to eat, proper weight management, and healthy living.
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