List Of Healthy Foods For Weight Loss

Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.

Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan, or try this oatmeal recipe with spinach and poached eggs.

You’ll get nearly 20 percent of your daily dose of fiber in one half-cup serving of avocado, plus cholesterol-lowering monounsaturated fats.

Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try Avocado Toast.

Walnuts are a solid source of omega-3 fatty acids—the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts.

Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal.

Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Mushroom White Pizza.

Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick style of yogurt can contain eight grams more protein per serving than conventional yogurt.

Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Buffalo Cauliflower With Yogurt Ranch.

The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.

Try this: Make a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Italian Baked Eggs.

These young soybeans pack more fiber per serving than shredded-wheat cereal, and have the same amount of protein as roasted turkey.

Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Risotto With Edamame, Lemon, and Tarragon.

Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange, and almost as much potassium as a banana.

Try this: Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut.

The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try one of these 45 delicious sweet potato recipes.

The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.

Try this: Make kale chips by tearing the leaves into pieces and tossing with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300° F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.

Another high-fiber cholesterol fighter. On weeknights, use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.

Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Chicken Thighs With Barley and Peas.

The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.

Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.

Heart-healthy monounsaturated fats abound in these protein-rich spreads, especially peanut and almond butter. Opt for those with just two ingredients: nuts and salt.

Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Peanut Noodles With Edamame.

Chard is supercharged with nutrients—think calcium, B vitamins, and beta-carotene. This leafy green fuels your body with fiber, too.

Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.

Made from wheat that has been steamed, dried, and cracked, bulgur delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.

Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.

Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain,” as it may be made with a number of grains and they aren’t necessarily whole ones.

Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Grain Spaghetti With Kale and Tomatoes.

These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.

Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450° F until crispy, about 10 minutes, for a tasty snack. Or try Cuban Black Beans and Rice.

You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.

Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Shrimp Pil Pil With Spinach.

A chili essential, kidney beans were found to be one of the most antioxidant-rich foods in a USDA study.

Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Three-Bean Chili With Spring Pesto.

It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.

A protein powerhouse, lentils are flush with folate, a nutrient that may prevent certain birth defects.

Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Winter Lentil Soup.

The omega-3 fatty acids in salmon may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.

Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Sheet Pan Salmon With Potatoes and Broccolini.

A dinner staple from the leanest part of the bird: half a breast has just 2.5 grams of fat and more than 22 grams of protein.

Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or try Stuffed Chicken Breasts With Tomato Salad.

Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, the vitamin C in oranges may stimulate collagen synthesis to keep skin looking supple.

Try this: Roast orange wedges along with salmon. Or try Salmon Fillet With Citrus and Thyme.

This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids.

Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.

 List Of Healthy Foods For Weight Loss

Eat more superfoods

Make sure that you include plenty of superfoods in your diet, such as avocado, beans, and broccoli, if you want to lose weight or maintain your current weight. Watch this video for the complete list of 10 superfoods to eat for weight loss.

Almonds

Almonds contain fewer calories than most other varieties of nuts (just 163 calories for 23 almonds), and they also contain plenty of fiber and vitamin E. According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack like crackers instead.

To reap the benefits, Sass recommends using almonds to crust a lean protein such as salmon or sprinkling them onto salads and cooked veggies. “You can also whip them into smoothies or use nut butter as the base for a savory sauce seasoned with garlic and ginger,” she says.

Apples

Apples contain pectin, which naturally slows digestion and encourages feelings of fullness. Studies show that a whole apple eaten with your meal (as opposed to apple juice or applesauce) acts as a natural appetite suppressant, helping you consume fewer overall calories without feeling deprived. Sass likes using shredded apple in slaws and stir-fry, or mixing them into burger patties to add moisture.

Apples are also a good source of antioxidants, vitamin C, and fiber. Just be sure not to skip the skin, which contains much of the fruit’s nutritional benefits.

Artichokes

Spinach artichoke dip is one of those comfort food staples we just can’t resist. Whether hanging out with friends at the bar or settling in to watch a game at home, the cheesy spread is pretty much always irresistible.

Avocados

Here are a few creative ways you can use the superfood.

Bananas

Although they’re best known for containing potassium, bananas are also a great source of resistant starch, a type of starch that’s important for weight loss. Your body digests resistant starch slowly—helping you feel full for longer—while simultaneously encouraging your liver to switch to fat-burning mode. No need to wait for a banana to become completely ripe. Bananas actually contain more of this calorie-torching ingredient when they’re still a little green.

Even more reasons to add a bunch to your shopping cart: Bananas can help regulate blood pressure, ease digestive problems, and replenish nutrients after a workout.

Black beans

Black beans are a member of the pulse family, a food group that’s been shown to help burn calories, reduce belly fat, and curb appetite. Just one cup of black beans packs 15 grams of protein without the saturated fat you often find in other high-protein sources, such as red meat.

“Black beans work great in both savory and sweet dishes,” says Sass. “You’ve probably had black bean soup, but you can also make black bean brownies or whip them into puddings and smoothies.”

Blueberries

Sweet tooth? These mini pies get their sweetness from fruit and a touch of honey.

Broccoli

A great source of calcium and important cancer-fighting compounds, broccoli also has loads of filling fiber and will set you back only 30 calories per serving. If eating this cruciferous veggie makes you bloat, try steaming it first, which makes it easier to digest while still preserving the cancer-fighting ingredients that could be lost when you boil or cook it in the microwave.

 

Brown rice

This healthy grain is a great source of phytonutrients, which have been linked to decreased risks of cancer, diabetes, and heart disease. Brown rice is also packed with fiber, contains 1.7 grams of fat-burning resistant starch, and is a low-energy-density food (in other words, it’s filling but still low in calories).

 

Cabbage

This side dish is the perfect addition to cold-weather meals as well as summer barbecues, and it’s easy to whip up in a hurry. Watch this video for the instructions on how to make cabbage slaw with poppy seed dressing.

Carrots

Because carrots have high water and fiber content, they can increase feelings of fullness as you eat. To boost their calorie-burning potential, try roasting them. In one University of Arkansas study, roasted carrots contained three times as many antioxidants as raw ones.

Also good: The beta-carotene in carrots can help maintain a strong immune system and good eyesight.

Cauliflower

Cauliflower is an especially low-calorie vegetable, with just 25 calories per cup. It’s also packed with filling fiber and good-for-you nutrients like potassium and vitamins C, K, and B6.

Like its cruciferous cousin broccoli, raw cauliflower can cause bloating, but steaming can make it easier to digest. Try steaming then blending the veggie to give it a mashed potato-like texture, pureeing it into soup, or making cauliflower “rice” by pulsing florets in a food processor before heating them in a wok.

Chia seeds

Our chia pudding recipe calls for antioxidant-rich matcha powder and the ultra-healthy spice ginger to create a nutritious breakfast or treat with a kick.

Chili peppers

The effect of chili peppers on your metabolism is real, says Sass. They contain a chemical compound called capsaicin that can increase your body’s ability to burn fat and are also a good source of vitamin C.

“You can add chili peppers to omelets or egg salad, sprinkle them into a stir-fry, or mix them into salad dressing, tahini, or guacamole,” says Sass. “You might even stir a little chili pepper into melted dark chocolate to drizzle over fruit.”

Coconut oil

Coconut oil is having a moment right now: it can be used as a butter or olive oil substitute in everything from baked goods to salad dressing. Sass is a fan of the heart-healthy oil whipped into smoothies, and you can also use it to sauté veggies, sear fish, or as an olive oil replacement in soups and stews. (It’s also a must-add to your beauty routine, and makes a wonderful natural moisturizer for skin and hair.)

Luckily, trendy coconut oil is also good for your waistline—as long as you use the virgin variety, which hasn’t been processed and retains its natural antioxidants. Because it’s a satisfying source of healthy fats, coconut oil fills you up quickly and helps you consume fewer overall calories. It also contains medium-chain triglycerides, which are easily digestible and quickly converted into energy.

Coffee

Coffee can do way more than just wake you up in the morning. In addition to its health benefits, it can reduce inflammation and even kick up your metabolism short-term.

Collard greens

A single serving of the leafy green contains just 46 calories and also provides calcium plus your daily recommended doses of vitamins A and K. Because collard greens are also a great source of fiber (7.6 grams per cup), they can help keep you full for longer.

Dark chocolate

Being healthy and reaching your goal weight (or maintaining your current weight) doesn’t have to mean skimping on the chocolate, and here are 3 cake recipes that prove it.

Eggs

At roughly 80 calories each, eggs can be a part of a healthy weight loss plan. But just how healthy are eggs? We’ll explain why the breakfast staple has caused so much controversy.

Figs

Craving something sweet? Instead of fattening cookies or cake, reach for fresh figs. Thanks to their dense consistency and high amount of filling fiber, they can slow the release of sugar into your blood. Pair with leafy greens dressed with lemony vinaigrette, chickpeas, and pistachios to make a satisfying fruit salad, or slice and slather with nut butter for a filling, nutrient-rich snack.

Garbanzo beans

Swap out your usual beef patties for a meatless, lower-calorie alternative your whole family will enjoy.