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When trying to lose weight, it is important to eat nutrient-dense foods. This includes avoiding processed foods that often contain excess calories, salt and sugar.
Drink water and limit beverages with added sugars, such as soda, juice and sweetened tea and coffee. Drinking water can help quench thirst and keep one hydrated between meals.
1. Eat More Fruits & Vegetables
The right foods can support healthy way to lose weight without sacrificing taste, satisfaction or ease of meal preparation. Produce is naturally low in calories and provides fibre, vitamins, minerals, healthy fats and phytochemicals that protect against chronic diseases.
Make sure you’re eating enough fruits and vegetables by tracking what you eat for three days using a food diary app or notebook. Use a clenched fist-sized portion as a guide, which equates to around 80g of fruit. Aim for a rainbow of colours in your diet. Keep pre-washed veggies such as carrot sticks and baby cucumber spears with a healthy dip nearby for a quick snack.
2. Eat More Whole Grains
Many studies show that eating whole grains can help you lose weight and improve your health. They are high in fiber and provide a steady source of energy. Try replacing some of your refined grain foods with whole grains, such as switching white pasta to brown pasta or adding quinoa to your salads.
Grains, such as wheat, oats and freekah, have outer layers called bran, germ and endosperm. When they're unprocessed, whole grains are nutrient-packed and can reduce the risk of obesity and blood sugar spikes.
3. Eat Less Processed Foods
Processed foods are high in salt, free sugar, saturated fat and often contain preservatives. They also tend to lack fiber, micronutrients and phytochemicals.
While it may be impossible to cut out all processed foods, reducing them can be a big step in the right direction. Try to limit takeout meals and make an effort to cook at home.
If you do need to shop for processed foods, look to the outside aisles of the store (the produce, dairy and fresh meat counters). Try to stock your refrigerator and cabinets with healthy alternatives like trail mix, frozen fruit or yogurt with natural nut butters.
4. Eat More Lean Protein
Protein is an important nutrient that helps keep you feeling full and satiated. Choose animal proteins like skinless chicken breast and lean ground beef, or plant-based options such as tofu and tempeh. These proteins offer complete amino acids (like a meat source), fiber, and other healthy plant compounds.
A 3-ounce serving of pork tenderloin or chop provides 122 calories, 24 grams of protein, and 3 grams fat (less than 1 gram of saturated fat), according to the USDA. Choose low-fat dairy options and add beans and lentils to your meals for protein, too.
5. Eat More Healthy Fats
Fat has been blamed for weight gain and health problems, but it's important to eat healthy fats. These include monounsaturated and polyunsaturated fats, such as those in avocados, olives, nuts, seeds and fish.
Avoid processed and fried foods that contain trans fats, which can raise cholesterol levels and promote inflammation. Instead, focus on healthy dietary patterns that include whole grains, lean protein and heart-healthy fats.
6. Eat More Seafood
Seafood is an important part of a healthy diet, providing omega-3 fats and a balanced source of protein. It's also heart-healthy and helps keep your brain sharp.
However, incorporating seafood into your meal plan can be challenging. The cost of fish can be a deterrent, and some people may not know how to prepare it or are concerned about mercury content. Try these tips to help make seafood a regular part of your diet.
7. Eat More Vegetables
Veggies are low in calories, filling and packed with nutrients like hunger-busting fiber and potassium. They can also help you stay within your calorie limits to support weight loss goals.
Adding more veggies to your diet is an easy way to get more of these essential nutrients. Enjoy cruciferous vegetables like broccoli or edamame steamed, roasted or raw to boost your vegetable intake.
Alternatively, try sweet potatoes, which are lower in calories and high in carbohydrates that provide energy. Enjoy these deliciously sweet spuds roasted or baked.
8. Eat Less Sugar
A healthy diet limits added sugars, which are empty calories that don't provide nutrients. Regular soda, energy drinks and juice can have up to 7 teaspoons of sugar in a single serving. Avoid these and opt for water, unsweetened tea or coffee, and lower-fat milks.
Read the Nutrition Facts label to spot hidden sugars. Look for ingredients like dextrose, fructose, maltodextrin and words ending in -ose. Try adding herbs and spices to foods for sweetness rather than using sugar or salt. Keeping high-sugar foods out of the house may also help reduce cravings.
9. Eat More Vegetables & Fruits
While vegetables and fruits do contain calories, they can help you lose weight if they replace higher-calorie foods. Swap chips for a small bowl of cut-up vegetables with low-calorie dip, or add sliced fruit to whole grains or oatmeal. Avoid high-calorie dressings and sauces, and choose whole fruit over juices, which often contain excess sugar.
The 2020-2025 Dietary Guidelines recommend adults eat 2 cups of veggies and 2.5 cups of fruit daily. Include a variety of colors to get the most nutrients. Try blending zucchini, beets or carrots into smoothies or adding shredded veggies to casseroles, soups and pasta sauce.
10. Eat More Whole Grains
Grains are the foundation of a healthy diet. Adding whole grains to your meals and snacks gives you a combination of protein, fiber, and healthy fats that helps you feel full longer.
Conclusion
Regularly eating whole grains lowers your risk for heart disease and diabetes. It also decreases the likelihood of spikes in blood sugar and can help you manage your weight. Choose from wheat, barley, rye, corn, millet, brown rice and oats to get your whole grains.
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