BY MADISON SKAKLE
Not all calories are created equal. Foods go through different metabolic processes in our body, and some are better to help us shed the pounds. I’m sharing my top 8 foods that will help you in your weight loss journey.
- Whole Eggs
Eggs used to be feared for being high in cholesterol, but they are making a comeback. Eggs are high in protein and healthy fats and can make you feel full for hours. Here’s a well-balanced breakfast to keep you satisfied until lunchtime: 2 hard boiled eggs with salt and pepper, one slice of whole grain toast and a serving of fresh fruit.
- Leafy Greens
Leafy greens include spinach, kale, Swiss chard, collards and many more. Leafy greens are low in calories and carbohydrates but fiber dense. Eating leafy greens is a great way to bulk up your meal without adding a ton of calories. Another major bonus? They are loaded with antioxidants, vitamins, and minerals.
Salmon and tuna are great foods for keeping your weight in check. Make sure you choose a fish lower in fat, such as salmon and tuna. When shopping for fish, look for a fresher catch and less white ribbons of fat in the fish. In particular, salmon is stocked with Omega-3 fatty acids and reduces inflammation. For a yummy and healthy dinner option, pair grilled salmon on top of leafy greens.
Avocados are super trendy right now, and that’s a good thing! I’m sure you’ve seen avocado toast, avocado in smoothies, avocado brownies, baked avocado and much more. Avocados are loaded with fiber, potassium and healthy fats. Add sliced avocado to the top of your salads, to your eggs in the morning, or make a healthy guacamole to serve with baked tortilla chips.
If you’re careful with your serving size, nuts are the perfect snack for in between meals because they are loaded with protein and staying power. Choose your nuts wisely and stay away from nuts like cashews and peanuts. Instead, go for almonds with more heart-healthy fats and fibers. Make sure to portion out your nuts in the appropriate serving size because they are very calorie and fat dense.
- Whole Grains
Oats, brown rice, and quinoa are superstar whole grains. Specifically, oats are loaded with beta glucans and soluble fiber, keeping you fuller longer. Be careful when you’re buying bread, crackers and cereal with labels that say “Whole Grain.” Check the nutrition label and first of all, make sure the first ingredient is not sugar (such as high fructose corn syrup, sucralose, brown rice syrup), and second of all, make sure “whole” is in the list of the ingredients (such as whole oats, whole wheat).
Even though fruit contains sugar, most fruit has awesome vitamins, fiber, and antioxidants. The fiber in fruit helps prevent the sugars in it from being released too quickly into the bloodstream. A great snack option in between lunch and dinner is to slice an apple and pair that with 1 tablespoon of almond butter. That’s a great combo of fiber, protein and fat!
- Beans and Legumes
Beans contain a good amount of soluble fiber, protein, iron, folate and carbohydrates. Because of beans’ high protein content, they often play a primary role in the diet of vegetarians. If you aren’t a bean lover like I am, try adding beans to other dishes instead of just eating them by themselves. For example, add them to a whole grain pasta dish or as a salad topper.