What you put into your body has a direct effect on how you feel, how you perform, how you sleep, and especially on your weight and physique. If you make good choices more often, then you’ll be on your way to a stronger, leaner, happier, more energetic you. Remember the concept of “nutrient dense” foods. These foods have the most vitamins, nutrients, antioxidants, and sometimes the least calories. So choosing quinoa over white rice is an example. Quinoa has calcium and protein while white rice has very little of both. Add these items to your grocery lists and start reaping the benefits today!
Because they may help keep blood sugar steady. The healthy fats will keep you satiated, and they are so easy to pack as a snack!
2. Apples and Pears
The high fiber count and antioxidants make these great additions to your daily plan.
They are low in sugar and contain lots of healthy fiber, and antioxidants make these a wise choice. They are low in calories and the frozen ones make life so easy.
4. Black beans
The National Health and Nutrition Examination Survey says that bean eaters weigh less and have slimmer middles.
They are high in protein and soluble fiber, two nutrients that will stabilize blood sugar levels. They are filling and cheap too.
Cauliflower surprisingly has tons of vitamin C. 1/2 cup nets you 36 percent of your daily needs. This veggie is also super versatile and can make a great replacement for heavier high carbohydrate foods. Try cauliflower as a substitute for rice, or mashed up with a little butter to mimic mashed potatoes, or pureed and added to soups instead of cream.
7. Red bell peppers
They contain tons of vitamin C and they add great flavor and texture to any meal!
According to Self Magazine, whenever you munch, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness—making you less apt to overeat. Tomatoes contain oligofructose, a fiber that helps sustain the effects of CCK in your stomach. Bonus: Lycopene, a compound found in tomatoes, has been shown to protect you against sunburn and may help reduce the risk of certain cancers.
9. Sweet Potatoes and Yams
These are lower on the glycemic index and contain more fiber and vitamin A. They are so easy to microwave and take for lunch or eat with your hard-boiled egg in the morning. They are very filling too.
Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away.
It has the highest nutrient score according to the top 30 super foods list. It is highest in nutrients and lowest in calories. Use it instead of lettuce in a salad or mix into soups or throw some into an omelet.
Not only is it a complete protein but it cooks fast, and makes a great substitute for brown rice when you are in a hurry.
13. Cottage cheese
It has about 14g of protein and is low in calories. Women who ate more protein (30 percent of total daily calories) kept more lean muscle, which revs your metabolism, and reported greater perceived satisfaction while cutting calories than women who ate less protein (18 percent of calories). This is according to a study at Purdue University in West Lafayette, Indiana,
Egg protein is very satiating. This means that you are less likely to snack or overindulge. According to many recent studies, it’s ok to eat the yolks they won’t harm your heart.
Greek yogurt is high in protein, and low in calories. It is satisfying and again easy to pack or have for breakfast. Be sure to stay away from the sweetened varieties. Choose plain and add your own fruit, xylitol, stevia, or a spoonful of low sugar jam.
It can help you control your blood sugar and prevent the post meal insulin spike that can trigger your body to store fat rather than burn it. Cinnamon can be used instead of sugar because it will help to bring out the natural sweetness in foods.
17. Olive oil
Healthy fats equal better satiety. Just remember to use in moderation.
It’s an awesome super low calorie flavor dose. Keep a variety in your cupboard to drizzle on salads, add to pastas, and stir into soups.
19. Wild salmon
Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. It is also high in protein and low in calories. Pack the canned varieties for lunch. Try to choose wild salmon; because it may contain fewer pollutants.
20. Dark Chocolate
Dark chocolate is full of MUFAs; these healthy fats can amp up your metabolism to burn fat and calories. It may also help by curbing cravings for higher calorie sweets. Get the individual packaged squares to eliminate over indulging.