Start your day with fiber, iron, protein, vitamin B6, folate, and thiamine for only 150 calories (in a ½ standard cup serving). KaleĪ known “ superfood,” two cups of kale has fiber, potassium, vitamin C, vitamin K, and vitamin A for only 50 calories. EggsĪt only 70 calories each, eggs will get you protein, iodine, riboflavin, vitamin D, and high amounts of selenium, choline, vitamin B12, and vitamin A. EdamameĪ cup of edamame provides 110 calories, of fiber, iron, magnesium, potassium, and zinc! Plus it's an excellent source of plant-based protein and copper. Greek YogurtĪ 5oz standard serving of Greek yogurt is about 110 calories and packs high amounts of protein, riboflavin, and phosphorus, calcium, and vitamin B12. Collard Greensįor only 25 calories, 2 cups of collards provide fiber, vitamin C, vitamin E, vitamin A, and folate. CarrotsĪ cup of carrots is 45 calories, and packed with vitamin A, along with fiber and vitamin C. One cup of Brussels sprouts has 40 calories and is a great source of fiber, folate, vitamin C, and vitamin K. With only 30 calories per cup, broccoli provides a good source of folate, 100% of the daily value for vitamin C, and 75% of your vitamin K needs. Bok ChoyĮach cup of bok choy is only 10 calories, and contains folate, vitamin A, and high amounts of vitamin K. One-half cup of bell pepper is 26 calories and provides vitamin A, along with twice the daily value of vitamin C. Plus it's a source of iron and folate and is high in vitamin K. Asparagusįour spears of asparagus contain only 17 calories. ArugulaĪrugula has only 20 calories for every 2 cups (85g).Īnd it’s a good source of calcium and an excellent source of vitamin C, folate, and vitamin A. The best nutrient-dense foods to stack your plate with include: 1. Other great sources of nutrient-dense foods include whole grains, fruits, and lean proteins. Many of the most nutritious low-calorie foods you can find tend to be non-starchy vegetables - this includes nearly all veggies, except peas, corn, potatoes, and winter squash. These are the foods that have the most nutrition per calorie, compared to other options that may be higher in empty calories, added fat, and sugar. The easiest way to decrease your calories and increase your nutrition intake is by choosing more nutrient-dense foods. Nutritious, healthy foods support better moods, energy levels, and appetite control, and, when coupled with the right fitness routine, can support a better overall body composition - more lean mass and less body fat ( 1, 2). Plus, cutting back on heavily processed foods and having a little more balance and good nutrition in your diet might do a little more than just help you shed pounds. However, while you could theoretically lose weight by eating dessert for every meal, too much added sugar can negatively impact your blood sugar levels - leading to poor health, increased cravings, and lack of energy.
Nobody has ever gotten fat from eating one donut and nobody has ever gotten a six pack from eating one salad. In other words, eating fewer calories than you burn every day is the most effective weight-loss method, not the style of diet you choose.Ĭontrary to what you’ve read on the internet, a single food cannot increase your metabolism, help you burn more fat, or prevent weight gain outside of calorie control. When it comes to eating for weight loss, it doesn't matter what you call your diet, at the end of the day labels don't mean much and you should focus first understanding how much you need to be eating per day and what that looks like in food. Here’s your go-to guide for finding the best weight loss foods to stack your plate with. Other great options are foods that help reduce hunger or cravings, helping to keep you on track, which is typically includes options that are rich in heart-healthy fats, protein, and fiber, along with options that are basically calorie-free! The best foods for weight loss include options that are high in nutrition and low in calories - supporting good health and helping you stick to your calorie limit. Here is your breakdown of high-quality foods to add to your diet for sustainable weight loss without starving yourself! However, we do know that the quality and quantity of foods we eat play a big role in shaping our overall health, and making or breaking any specific goals we have such as weight loss. The truth is, there is no single food that will make or break your weight loss goals, your health is a reflection of all of your food choices and habits throughout your lifetime, not a single moment in time.
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