17 Best Foods for Diet
Diet foods that taste great and can help you lose weight.
Dieting can be downright difficult, especially if your diet includes
foods you don't particularly enjoy. After all, how much cabbage soup can
a person stand? The good news is that there are thousands of diet foods
that are healthy, taste great, and can help you stick to your weight loss plan. Visit any grocery store to witness the explosion of lower-calorie, lower-fat, or portion-controlled options.
Here are just a few of the best foods for dieters:
1. Calorie-Controlled Snacks. Plenty of consumers are
buying the 100-calorie (more or less) snack packs of everything from
chips to cupcakes, but are they really the answer for weight loss?
Carolyn O'Neil, RD, author of The Dish on Eating Healthy and Being Fabulous,
likes calorie-controlled packages because they eliminate the chance for
mindless overeating. "Foods packaged in 100-calorie packs do the work
and calorie math for you so you can enjoy snacking on foods that need to
be enjoyed in limited amounts," she says.
Quaker Mini Delights (90 calories) and Hostess 100-calorie cupcakes are among the more addictive options.
But Lona Sandon, MEd, RD, says that though these snacks can
satisfy a sweet tooth, "many of them won't fill you up for very long,
and can't replace a more nutritious snack."
Sandon suggests checking the ingredient list and nutrition
facts on the package. "Look for products that offer some nutritious
benefits, such as ones that contain less than 3 grams fat, less than 140
milligrams sodium, 15 grams or less sugar, and are made from whole
grain with about 2 to 3 grams fiber and about 7 grams protein," says
Sandon, assistant professor at the University of Texas Southwestern
Medical Center.
2. Healthier Fast Food. Fast food restaurants don't have to
spell disaster for dieters. Try Quiznos' Flatbread Sammies without
cheese or dressing (all less than 250 calories,except the Italiano) or a
small Honey Bourbon Chicken sub (275 calories); Taco Bell's
Fresco-style items (less than 180 calories); McDonald's Southwest salad
with grilled chicken (290 calories without dressing); or any of Subway's
subs with 6 grams of fat or less (230-380 calories).
3. Low-Fat and Fat-Free Dairy Products. Milk, yogurt
(solid, frozen, and drinkable), cheese, sour cream, and cream cheese are
available in lower-fat varieties that offer both healthy nutrients and
great taste. Laughing Cow light cheese has only 35 calories per
individually wrapped wedge, and Yoplait Fiber One nonfat yogurt combines
yogurt crunchy cereal for a fiber boost and only 50-80 calories per 4
oz. cup.
Fat-free half-and-half is a suitable substitute for heavy cream
with a fraction of the calories. And lower-fat and fat-free cream cheese
and sour cream can easily pitch-hit for their fattier counterparts,
particularly in recipes.
"You can trim calories effortlessly if you use low-fat and
lighter products and if the product is mixed in with other ingredients,
no one will ever notice," says Elaine Magee, MPH, RD, and the "Recipe
Doctor" for WebMD and a WebMD blogger.
4. Rotisserie Chicken. It's no wonder that nearly every
grocery store sells rotisserie chickens. You can serve one as is, shred
it to use for tacos, pasta dishes, or casseroles, or chop it for an
entree salad. You can even have it for dinner one night, then debone it
and freeze the leftover meat for a quick meal later in the week.
5. Diet-Friendly Desserts. Lower-calorie and
portion-controlled sweets mean that desserts can be part of any weight
loss diet. Dieters who crave ice cream love Skinny Cow ice cream cones
(150 calories), Edy's Slow-Churned ice cream bars (150 calories), and
Fudgsicles (100 calories). Cookie lovers can enjoy Hershey's
100-calorie wafer bars, Teddy Grahams, graham crackers, Fig Newtons,
vanilla wafers, or gingersnaps. On the road, try chewing on a piece of
sugarless gum or suck on a piece of hard candy to satisfy your sweet
tooth without sabotaging your diet.
6. Flavored Mustards and Vinegars add sizzle to foods, with
few calories. Try honey, tarragon, ginger, garlic, wasabi, or Dijon
mustards, or balsamic, wine, herb, cider, fruit-flavored or, sherry
vinegars. Use them in place of oil, mayonnaise, or butter in recipes.
7. Light Salad Dressings: Nearly half of the salad
dressings you'll see on your grocer's shelves are reduced in calories
and/or fat. Use Wish-Bone salad spritzers to lightly mist your salads,
or try one of the many light or nonfat salad dressings. Another option
is to make your own lower-calorie dressing, using more vinegar than oil,
as well as a little water.
8. Cooking Liquids: Dieters have discovered that wine adds
wonderful, low-calorie flavor to soups, stews, casseroles, and finishing
sauces. Beef, fish, vegetable or chicken stocks come in fat-free
varieties and add lots of flavor with very few calories. A secret
ingredient to add sweetness to dishes is apple, orange,or pineapple
juice concentrate.
9. Frozen Entrees. This is another grocery category that
has grown tremendously, as consumers look for quick and easy meals.
Sandon recommends the light varieties of frozen foods, such as Lean
Cuisine, Healthy Choice, or Kashi. Read the label, and look for entrees
with about 300-400 calories, less than 600 milligrams of sodium, at
least 4-5 grams of fiber, and less than 5 gram fat.
10. Beverages. Good old-fashioned water still tops the list
of healthy drinks, but when you want something more, try these
virtually calorie-free options: flavored waters; powdered packets to mix
into bottled water, like Crystal Light and Propel; green, herbal, or
exotic teas; coffee; sparkling water; or diet soft drinks. Low-cal
options include light beer (100 calories/12 oz.); wine spritzers (100
calories/5 oz.); Starbucks' skinny latte or mocha (90 calories/12 oz.);
and the new V8 juice with fiber (60 calories and 5 grams fiber/8 oz.).
11. Bars. Whether you eat them as snacks, pre-workout, or
as meal replacements, these bars are the ultimate in convenience. For
staying power, look for bars with fiber and protein, such as Luna,
Kashi, or Fiber One bars.
12. Dips. Use these nutritious dips for your veggies,
pretzels, or baked chips for only 5-50 calories per 2 tablespoons:
hummus, salsas; fat-free black bean dip; mustards; and fat-free French
onion dip.
13. Breakfast Cereals.
Research shows that people who eat breakfast control their weight
better than those who skip the morning meal. Start your day the healthy
way with a bowl of whole-grain cereal (top it with fruit and low-fat
dairy for extra nutrition). Look for cereals with fiber and protein and
not too much sugar, like oatmeal (166 calories, 6 grams protein and 4
grams fiber), Kashi Go Lean (140 calories, 10 grams fiber, 13 grams
protein), or Shredded Wheat (155 calories, 5.5 grams fiber, 5grams
protein).
The Basics for Dieters
Convenience foods are great, but it's hard to beat the
nutritional goodness of whole, natural foods. "Eating more natural, less
processed foods is usually a more nutritious option, but both can fit
into a healthy weight loss diet plan," says Sandon.
Here are the four types of food that are the foundation of any healthy diet:
14. Lean protein: Lean protein is important for dieters
because it helps you feel satisfied. Excellent sources of low-fat
protein include eggs; skinless poultry, edamame or other beans; nuts;
shrimp; crab; fish fillets; lean cuts of beef (like filet mignon); and
pork tenderloin. When choosing meat, go for lean cuts, trim off all
visible fat, and control your portions.
According to the Institute of Medicine's Food and Nutrition
Board, you can safely take in 10%-35% of your total calories from
protein. So someone on an 1,800-calorie diet could eat up to 157 grams
of protein -- the equivalent of 1 cup of skim milk, 1 cup cooked black
beans, 2 ounces almonds, 1 cup low-fat yogurt, 2 eggs, 10 ounces of meat
or fish, and 1 cup frozen yogurt.
15. Whole Grains. Most whole grains are a good source of
fiber, which helps you fill you up. Try the whole-grain pasta blends or
Uncle Ben's brown ready rice. Another dieter's favorite is fat-free
popcorn -- crunchy, filling, and a whole grain!
16. Fruits. They satisfy your sweet tooth and are loaded
with disease-fighting nutrients, yet are low in calories. Keep a stock
of fresh, frozen, canned, and dried fruits on hand, to eat plain or toss
into cereal, yogurt, waffles, or batters. Some convenient favorites
include frozen berries, dried cranberries, and canned mandarin oranges.
Whole fruits are best because of their fiber content, but if you prefer
juice, be sure it's 100% juice, and enjoy it in small portions.
17. Veggies. Keep a supply of prewashed mixed greens,
shredded carrots, steamed beets, and shredded broccoli slaw on hand for
quick and nutritious salads. Roast sweet potatoes for a side dish that
needs no topping other than a little salt and pepper. If fresh
vegetables tend to become science experiments in your refrigerator, try
Birdseye Steamfresh frozen vegetables. Canned vegetables are another
option; just rinse thoroughly to reduce sodium. For your lunchbox or a
snack, try the convenient packs of assorted veggie sticks with low-fat
dip.
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