"Double Duty" Super Foods
Does healthy eating always lead to weight loss?I'm often asked that question by well intentioned people. When we change our eating habits, and make better choices, it's natural to think that weight loss will automatically happen. It's disappointing when it doesn't, and there is a solution to this.
Look for foods that taste good, have great nutrient content, and help to satisfy and keep your more content. So, double duty for good health and weight loss. That's the topic of my TODAY segment:
I'd like to share my top five double duty foods, and hear about some of yours.
Dark Green Vegetables
The deeper the color, the more the nutrient content. Called phytochemicals, these plant chemicals have a big impact on all body cells. The fiber and water content of dark green veggies fill you up with few calories. And, don't stop with green vegetables. All colorful veggies are a plus for health and weight loss--yellow, orange, and even white.
White"White?" Sure. When it comes to veggies, white is a color. Think cauliflower, onions, and garlic--packed with flavor and phytochemicals.
Deep Purple Berries
Blueberries are a favorite of many people, but blackberries and raspberries are also great choices. Rich in antioxidants and flavanoids for heart health, berries are high in fiber, and naturally sweet. (Think of them as "nature's candy.") Eaten alone, or added to yogurt, cereals, or other foods where you want to add a little sweetness. At 50 calories a cup, satisfying with few calories.
100% Whole Grains
The key here is "100%". We often think starchy carbohydrates are "fattening," but that's really related to those refined, white carbohydrates that don't fill you up until you've eaten a whole loaf of bread!
When you take the fiber (those whole grains) out of the starchy carb, you have to eat much more to be satisfied. When you consume 100% whole grains, you get a great sense of fullness and all the B vitamins with these fiber rich choices. Think 100% whole grain--oatmeal, whole wheat, quinoa, spelt, flax--for all your choices. Cereals, breads, or as a side dish. With whole grains, fewer calories provide maximum fullness.Nuts
Nuts are a confusing category. Loaded with protein and heart healthy fat, we often think they're a dieter's nightmare. Not so. If you can think in "small handfuls," nuts can be the perfect diet aid. This small amount provides major satisfaction and contentment with about 100 calories (about 10 nuts).
Think almonds, walnuts, or filberts. Look for raw, or dry roasted. Avoid sugar coated or caramelized nuts, with many extra calories. Another good choice are pistachios. A handful of those in the shell make a great snack. Plus, having to "work" to eat, slows down how fast you're eating those nuts. In terms of calories, nuts are a much better choice than peanut butter.
Yogurt
One of nature's perfect foods, if you choose low or non-fat varieties without added fruit. Packed with protein (some of the strained Greek-style yogurt have about 20 grams of protein for 100 calories) and calcium rich, yogurt is a food you can both eat and use in cooking for better nutrition and saving calories (instead of sour cream). The healthy bacteria are a major plus for digestive health.
What other favorites do you have? I'd love to know! Leave a comment!
As Seen on TODAY: Supercharge Change for Better Health More from Madelyn:
- Fruits, Vegetables and Breast Cancer
- The Yogurt Explosion
- Busting Nutrition Myths
- Is Organic Worth the Price?
Comments
I have recently started to snack on nuts instead of chocolate and find that a few raw nuts eaten as a desert full me up more than apple pie and have lots fewer calories. I also find that a glass of water before eating fools my stomach into thinking it is full. During a meal I drink water with pure unsweetened lemon juice in which clears the palate so I taste more of my food. Eve
My husband has just been diagnosesd with diabetes and high total cholesterol. He was already a HBP patient. He has been put on medication to bring down his sugar and cholesterol levels in addition to diet and excercise and will see him in 4 weeks to monitor progress. This is all new to us and I need your support in doing all the right things to bring these levels down especially on the diet side. Can you recommend a diet that will help bring down both sugar and cholesterol? I am very nervious and I want to do all the right things to help him.
what is the best green tea for us.
what is the best green tea for us.
