Losing weight can be a challenge, but some foods can make it much easier to hit your goal weight and stay there. Some foods, more than others, can help you with portion control, help you stay full longer, give you additional energy and help you find new ways to enjoy eating healthy.
Low-Fat and Fat-Free Dairy Products
Most dairy products are available in non- and low-fat varieties that offer all the taste and nutritional value of their full-fat counterparts. Choose low-fat varieties for texture and use non-fat varieties in recipes to gain a significant calorie savings.
Calorie-Controlled Snacks
These popular pre-measured and packaged treats, such as cookies and chips, allow you to satisfy a snack-food craving without blowing your diet.
Rotisserie Chicken
This quick and convenient alternative to fast food is also inexpensive and healthy. Pick up an extra chicken to guarantee that a nutritious, no-stress meal is waiting for you on the days you don't have the time or energy to cook.
Flavored Mustards, Vinegars and Light Salad Dressings
These condiments are another way to add a lot of extra flavor to all kinds of dishes without adding a lot of calories. Use them as marinades or to replace oil or mayonnaise in recipes or dishes. Combine them with lemon or lime juice for even more variety.
Breakfast Cereals and Bars
These foods can provide a quick and healthy start to your day. Breakfast with whole grain cereals helps your energy level over the course of the morning. Eat them as a snack or pair with dried fruit to turn a cup of yogurt into a satisfying mini-meal.
Frozen Entrees
When kept under 400 calories, 600g of sodium and 5g of fat, frozen entrees are a fast and portable lunch. Combine an entree with a salad or additional vegetable for a quick, balanced dinner. They are also another way to learn portion control.
Fruits and Veggies
They are the backbone of any weight loss diet as they supply nutrients, color, nutrition and taste while being low in calories. Fresh or frozen fruits can satisfy a sweet craving or make a high fiber snack. Dried fruits make a healthy addition to nuts, cereals or yogurt. Canned fruits can provide an on-the-go complement to lunch. Pre-washed and package veggies are standbys for a speedy lunch or side salad. Frozen vegetables are just as nutritious as their fresh counterparts and are a snap to make for dinner or add to dishes in any quantity in any season. Assorted veggies with low-fat dip are a healthy option when only something crunchy will do.
Whole Grains
Whole grains are a complex carbohydrate that releases its sugars slowly and helps keep blood sugar levels from spiking. They also help to keep you feeling full longer due to their high fiber content.
Lean Protein
Protein is necessary for muscle building and provides satiety. Keep red meats and other meats as low-fat and lean as possible and be sure to eat fish twice a week. Whole eggs, including the yolk, are best, as the bit of cholesterol and fat in the yolk is far outweighed by its health benefits.
Soup
A recent study done at Penn State University showed that, due its high water content, a cup of broth-based soup before lunch helped participants to feel fuller the rest of the day while reducing their caloric intake by 20 percent.
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