Nutrient-rich weight loss -
One cup g of spirulina contains around A person can add powdered spirulina to smoothies, salads, soups, and baked goods. Spirulina is also available in tablet form as a dietary supplement. People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.
They are fairly easy to find in most grocery stores but can be expensive. Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer protein, as well as additional nutrients and fiber.
One cup 54 g of sun-dried tomatoes contains about 7. Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about 4. It also offers additional nutrients, such as vitamin C. Artichokes are high in fiber and offer a good amount of protein.
A half-cup of cooked artichoke hearts 84 g provides about 2. This vegetable is very versatile and is suitable for use in a variety of recipes. Fresh artichokes and canned artichoke hearts are available in most grocery stores.
Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes. Cooked green peas offer about 4. Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health.
Some studies have suggested that chickpeas may have a protective effect against certain cancers , such as breast cancer and colon cancer. Quinoa is one of the only complete sources of vegetarian protein.
One cup g of quinoa contains around 8. It contains all nine essential amino acids , making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources. Nuts are an excellent source of healthy fats.
They make a calorie-dense, protein-rich snack that can help you stay full for longer. A 1-oz serving, which is around 23 whole kernels or Lentils pack a hefty dose of plant protein and fiber.
They are very affordable and may promote heart health. One cup g of cooked lentils contains around Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. One cup 46 g of pumpkin seeds contains around In addition to just snacking on pumpkin seeds, this versatile ingredient makes an excellent topping for yogurt and oatmeal.
A person can also add pumpkin seeds to granola, smoothies, and soups. Avocados not only contain protein and unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium. One cup g of pureed avocado offers 4. Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts.
A 1-oz This tiny seed packs around 4. People following a vegan diet often use chia seeds as an egg substitute , and many people enjoy adding them to smoothies or salads for extra health benefits.
Asparagus gets over one-quarter of its calories from protein. It is also full of nutrients, including B vitamins, and is low in carbohydrates. This vegetable provides about 1.
Brussels sprouts are full of protein, fiber, and vitamins. One cup 88 g contains around 2. Spelt is a type of hulled wheat with a very high protein content.
It has risen in popularity and is often available with specialty flours. Spelt flour contains Teff is a grass that is often ground down to make flour.
This gluten-free food has a fairly high protein content, with about There are many potential sources of protein people can choose from. Many protein sources offer additional nutrients that benefit overall health as well. Aiming for a balanced diet with a variety of protein sources can help a person maximize healthy fats, vitamins, minerals, and fiber.
Vegetables are good sources of vitamins, minerals, and fiber. Some are also good sources of protein. Learn about the top 10 vegetables for protein…. A person can increase the amount of protein that they consume in various ways, including eating certain….
More commonly touted for improving immunity and preventing disease, vitamin C isn't often associated with weight loss. But because it's an antioxidant, vitamin C is even more important when people who are overweight or obese are trying to lose weight.
This is because even small increases in weight can trigger inflammation , which in turn increases production of free radicals. This leads to a cascade of hormonal and metabolic effects such as insulin resistance that may encourage more weight gain.
Meeting antioxidant needs is crucial for stopping inflammatory-related weight gain, and research suggests that overweight individuals have higher needs due to greater free radical production.
Vitamin C is one of the most important nutrients to consume, yet data suggests most of us don't meet our daily recommendations. Best Sources of Vitamin C Daily Value for vitamin C is 90 mg :. Carotenoids are a family of biologically active compounds that include beta carotene, lycopene and lutein, and they give certain fruits and vegetables their red, orange and yellow coloring.
One study compared phytochemical intake to body weight and found that higher intakes of carotenoid-rich foods were associated with lower body weights in participants.
Additionally, as BMI increased, carotenoid intake decreased. Yet no significant differences in calorie intake were noted between the groups.
This could be due to several things, the most obvious of which is that people at healthy weights likely ate more fruits and vegetables. But researchers think the antioxidant activity of carotenoids also plays a role by reducing inflammation.
This is because systemic inflammation is associated with hormonal imbalances and insulin resistance, two effects that promote weight gain, not weight loss. So it seems loading up on carotenoid-rich food may promote weight loss, along with stopping free radicals that could trigger cancer and other diseases.
Adequate iron stores enable hemoglobin in red blood cells to carry oxygen to cells throughout the body. But when iron stores and levels are low, red blood cells aren't able to deliver oxygen which impairs cells' ability to metabolize energy. Iron-deficiency anemia develops when this continues, and common side effects are pale skin, fatigue and sensitivity to cold temperatures.
This lack of oxygen may also impede weight loss in some individuals. In fact, a study suggested that treating this type of anemia with iron supplementation resulted in improvements in hemoglobin levels, but also decreases in body weight, waist measurements and BMI.
Anemia isn't always due to a lack of iron, and there can be side effects from taking iron if not needed. Because of this, focus on foods first.
Then, if needed, see your doctor to determine next steps. When possible, try to pair your iron-rich recipes with foods high in vitamin C to increase absorption!
Recipe pictured above: Creamy Blueberry-Pecan Oatmeal. Good bacteria play a role in the digestion of fiber and fatty acids. Because of this, research suggests that one's gut health may impact how efficient a body is at shedding excess weight.
In addition, having a diverse supply of beneficial microbes is also good when it comes to reducing inflammatory compounds that can lead to insulin resistance and weight gain.
Additionally, some research suggests that certain strains within the Bifidobacterium and Lactobacillus species may aid in weight loss. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution.
Eat fruits and vegetables instead of some other higher-calorie food. Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish.
And eat your fruit raw to enjoy its natural sweetness. Canned or frozen fruits and vegetables are also good options. Frozen or canned fruits and vegetables can be just as nutritious as the fresh varieties. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.
Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full.
One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange. Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories. For the same number of calories, you can eat 1 cup of grapes.
Start Simple with MyPlate provides tips for developing a personalized plan within your food preferences, health goals, and budget.
Skip directly to site content Skip directly to search. Español Other Languages. How to Use Fruits and Vegetables to Help Manage Your Weight.
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