Healthy Foods for Weight Loss

Written by Sky Taylor, Diet Bites

These healthy foods make our short list when it comes to healthy weight loss.

They are not only satisfying, they arrive in your daily diet bringing a gift -   healthy benefits which include fighting heart disease to diabetes.

Surprisingly, all contain fat which tends to be considered taboo for dieters. Well, lucky for dieters - that it just isn't so as all fats are not created equal.

1. Nuts - Almonds,macadamia, pistachio nuts and walnuts. Almonds have been shown beneficial in reducing bad cholesterol while macadamia nuts may help fight cancer. Pistachio nuts may assist in combating eye degeneration. English walnuts are heart healthy. In addition, all provide a dose of protein.

Calories & Fat Content in Nuts

Almonds: 1 almond contains 7 calories and  0.59 grams of fat

Macadamia Nuts: 1 macadamia nut contains about 20 calories and 2.50 grams of fat

Pistachios: 1 pistachio nut contains about 4 calories and 0.31 grams of fat

English Walnuts: 1 English walnut contains about 26 calories and 2.6 grams of fat

Serving Suggestions: Add to salads, cereals and meat dishes  or enjoy as a snack. Opt for unsalted versions to keep sodium under control.  

2. Seeds - Sunflower and pumpkin seeds. Not only curb hunger but also hold anti-inflammatory properties. They also supply a generous amount of protein.

Calories & Fat Content in Edible Seeds:

Sunflower Seeds: 1/4 cup sunflower seeds contains 67 calories and 18.01 fat grams.

Pumpkin Seeds: 1/4 cup sunflower seeds contains 71 calories and 3.1 fat grams.

Serving Suggestions: Add to salads, cereals and meat dishes  or enjoy as a snack. As with nuts, opt for unsalted versions to keep sodium under control.

3. Avocado - fights against cholesterol accumulation.

Calories & Fat Content in Avocado:

Avocado: 1 Florida OR California  avocado contains about 322 calories and 29.47 fat grams. 1 cup of cubed avocado contains 240 calories and 21.99 fat grams. 1 cup of sliced avocado contains 234 calories and 21.40 fat grams.

Serving Suggestions: Enjoy as a healthy snack or add to salads. Avocado tends to discolor once it is exposed to air, so spray with a bit of lemon juice to prevent the browning effect.

4. Chocolate, dark variety  - fights against heart disease, cancer and even diabetes. A serving of dark chocolate is equal in antioxidant powers to a serving of red wine. View here for nutritional details and comparison between milk chocolate and dark chocolate.

5. Flaxseed Oil & Olive Oil. Flaxseed oil protects against heart disease and may even help in combating Alzheimer's disease. Olive oil has a huge history of healthy benefits - from fighting cholesterol to heart disease.

Calories & Fat Content in Oils:

Flaxseed Oil: 1 Tablespoon contains about 120 calories and 13.60 grams of fat.

Olive Oil: 1 Tablespoon contains about 120 calories and 13.50 grams of fat.

6. Peanut Butter - combats diabetes as well as heart disease. As a note, the reduced fat varieties will save only about 10 calories.

Calories & Fat Content in Peanut Butter:

Peanut Butter, Smooth Variety: 2 Tablespoons contain 188 calories and 16.12 grams of fat.

Peanut Butter, Crunchy Variety: 2 Tablespoons contain 188 calories and 15.98 grams of fat.

Weight Loss Maintenance Journal

 

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