Foods For Healthy Weight Loss

Instead of another diet, learn to recognize good-for-you foods, so you can make your own informed choices and put them together for lasting weight management. Most diets are based on what you can't eat, but if you change the type of food you eat, you don't have to be as concerned about the amount. To the degree you eat more healthfully, you'll feel better, lose weight, and improve your health. Including the following nutritionally rich, low-calorie foods in your diet will help you achieve and maintain your healthiest weight and feel great.

1. Colorful fruits and vegetables-
Powerful, healing phytochemicals imbue fruits and vegetables with brilliant colors of the rainbow. Colorful fruits and vegetables are low in calories, rich in vitamins and minerals, and high in beneficial fiber. Include Green (broccoli, leafy vegetables, and grapes), Orange/Red/Yellow (tomato, sweet potato, oranges, lemons, and strawberries), and Blue/Purple (blueberries and eggplant) fruits and vegetables in your diet.

2. Whole grains-
Whole, unrefined grains such as brown rice, bulgur, kamut, oats, quinoa, and whole wheat reduce the risk of obesity, cancer, and heart disease. They contain many protective nutrients including dietary fiber, antioxidants and phytoestrogens.

3. Beans-
Beans and legumes such as black beans, chickpeas, lentils, and mung beans are high in protein and low in calories, and can be used as a meat substitute. They contain powerful nutrients that help prevent obesity and certain cancers, and lower cholesterol and blood sugar.

4. Soy-
Soy foods such as tofu, tempe, and fortified soy milk are a great source of healthy protein. Soy has been found to lower the risk of heart disease, certain cancers and digestive disorders, relieve the symptoms of menopause and PMS, and help prevent osteoporosis.

5. Nonfat Dairy and Nondairy Products-
Limited quantities of non-fat milk and dairy products are an excellent source of calcium and protein. Also include healthy alternatives such as soy milk, rice milk, and goat's milk in your diet.

6. Good Fats-
Good fats including olive oil, expeller-pressed canola oil, and flaxseed oil contain healthful omega-3 and omega-9 fatty acids. They have have been shown to help prevent obesity, heart attacks, diabetes, depression, and breast and prostate cancer.

REFERENCES:
1. Gavalas E. Yogi in the Kitchen, New York, NY: Penguin Putnam Avery, 2005.

2. Zelman K. Tips on Diet Foods for Summer, March 28, 2005, WebMD: http://www.webmd.com/solutions/sc/slimming-foods-summer-diets/slimming-foods