Glamsquad Magazine Jan 2023

Oats
As part of
a balanced
diet, oatmeal
can be a
great weight
loss tool.
The fiber
and protein
content of oats can enhance
satiety and keep you full. Just ½
cup of uncooked oats has at least
4 grams of fiber and only 150
calories — and it expands when
cooked to yield 1 cup. In addition,
data from the National Health and
Nutrition Examination Survey (NHANES)
suggests that individuals who eat
oatmeal tend to be healthier in
general and have a lower body
weight than those who don’t eat
oatmeal.
Kefir
With a tart
and tangy
flavor, kefir is
a fermented
milk drink
with a thin
consistency
that has
been around for over 2,000 years.
Since it is a fermented beverage, it
is a rich source of probiotics to help
regulate a healthy gut and contains
other essential nutrients, including
protein. One cup of kefir has over
100 calories and 10 grams of protein,
depending on the brand and variety.
Raspberries
All
berries are
packed with
antioxidant
polyphenols
and
vitamins, but
raspberries
reign supreme
in the fiber department compared
to other berries. They boast 8 grams
of fiber per cup, making them the
perfect low-calorie, nutrient-dense
food. They are an excellent addition
to an already balanced breakfast
— oatmeal, yogurt, or even a quick
smoothie — to make the meal feel
even more substantial. One cup has
only about 64 calories.
Walnuts
Walnuts are rich in
monounsaturated fats — they’re an
extremely hearthealthy
snack
compared with
other graband-go
items
like chips or
pretzels. One
ounce comes
in at under 200
calories and
provides 4 grams of protein and 2
grams of fiber. But you’ll find that this
nut happens to be quite satiating.
Previous research has established
that walnuts, in particular, help to curb
cravings that you may experience in
between meals.
Salmon
This popular
protein is
relatively low
in calories at
under 200 for
a 3-ounce
serving, and
it’s packed
with omega-3
fatty acids. Omega-3s are essential.
The body can’t produce them, so
we must get them regularly from
our diet. These nutritious fatty acids
can contribute to a healthy heart
and benefit cholesterol, triglycerides,
inflammation, and even blood
clotting. Plus, the healthy fats and
protein in salmon make it very
satisfying. What’s more, incorporating
seafood like salmon may increase
weight loss, according to recent
research, when combined with a
calorie-controlled diet.
Dark Leafy Greens
Spinach,
kale, and
other dark
leafy greens
are lowcalorie
and
low on the
glycemic
FOOD
index, making them ideal foods for
achieving and maintaining healthy
body weight. More importantly,
adding more green veggies to a
balanced diet can increase dietary
fiber intake, improve digestive health
and assist in weight management.
In addition, plant-based foods that
are rich in nutrients and fiber, like dark
leafy greens, help enhance satiety.
Eggs
Some
initial research
indicates
that eggs,
which are low
in calories
and rich in
other dietary
nutrients,
may aid in
weight loss over time. High-protein
breakfasts, including omelets and
veggie-forward skillet scrambles, can
be pretty satiating; but even adding
a hard-boiled egg atop a salad at
lunch can help keep you full until
dinner.
Pistachios
One of
the highest
protein
snack nuts,
pistachios
offer 6 grams
of plant
protein per
serving and
fuel your body
with essential
amino acids. In addition, they pack
in 3 grams of fiber per serving at only
160 calories per ounce. Pistachios
also give you more nuts per serving;
you can eat about 49 pistachios
compared to 23 almonds or 18
cashews, making them feel like a
more substantial snack.
Credit: STEFANI SASSOS, M.S.,
R.D.N., C.S.O., C.D.N., NASM-CPT,
and JACLYN LONDON, M.S., R.D.
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