Foods to Aid in Weight Control

Some foods tend to lend themselves to weight control better than others. For example, consuming calcium rich foods (not supplements, by the way) is associated with weight maintenance. Foods higher in fiber as well as natural fats help to increase satiety, and therefore decrease cravings, and so calories, and so weight gain. Below, we've included some specific examples but also check out our sample menus for examples of meals that contain these foods in a healthy proportion.

The caveat is obvious. These foods can only aid in weight control if they're eaten in control. Eating more doesn't lead to more control. On the contrary, the over-consumption any food will ultimately lead to weight gain. So with all these healthy foods, less is actually more.

Whole Grain Breads, Cereals, Rice, Pasta

• Choose breads, cereals, and pastas that are whole grain.
• Limit the highly processed varieties of grain products such as highly sugared cereals, prepackaged crackers, and pretzels.
• Incorporate other grains into your diet, such as quinoa, bulgur, millet, oats, buckwheat.
• When having these grains, complement them with a protein or fat. Examples include pasta with olive oil, or baked sweet potato with a little butter.

Fruits and Vegetables

• These are low in calories, loaded with nutrients, good source of fiber. Make them the building blocks of your diet.
• Try to eat at least 5 servings of fruits and veggies per day.
• Have a piece of fruit with breakfast.
• Make sure there is a veggie at lunch.
• Incorporate fruits into snacks for the day, for as your dessert at night.

Nuts and Seeds

• Loaded with nutrients, good fats, and fiber.
• Portion size control is important, due to high calorie content.
• Choose nuts and seeds that are high in Omega-3 fatty acids like walnuts, pine nuts, brazil nuts and flax seeds.

Beans and Legumes

• Absolutely packed with nutrients, try to eat beans or legumes in some form each day, in a soup, a salad, salsa or dip. They are a perfect source of protein and fiber.

Dairy Products

• These represent a great source of calcium and protein.
• Particularly for the calorie dense choices such as cheese, it is key to control the portion size.
• Choose the full fat version. If you eat small by the bite, take your time with the bite, you will be satisfied on less and portions will be controlled.
• If a person is lactose intolerant they should seek other food sources that are rich in calcium such as almonds, dark green leafy vegetables, beans, and figs.

Meat, Poultry, Fish, and Eggs

• Red meat (including beef, and lamb)
• When choosing beef and lamb choose the grass-fed varieties as much as possible.
• Limit corn-fed beef consumption. Don't have it more than once per month.
• Pork
• Learn pork is a healthy meat. However, processed pork products such as bologna, cold cuts, or bacon that contain additives and preservatives.
• Be particularly aware of nitrates in your pork products.
• Fish and poultry can be consumed on a weekly basis.
• Choose fish that are high in n-3 fatty acids such as: salmon, halibut, and tuna.
• Eggs are a good source of protein and are high in nutrients. They can be consumed weekly.

Oils and additional fats

• It is important to note that fats consumed in moderation are good for us and necessary.
• Eat the foods that contain natural fats in a portioned controlled amount. Examples include butter, extra virgin olive oil, and coconut oil.

Try as much as possible to limit foods with artificial flavors and preservatives:

• Partially hydrogenated oil (any kind of oil ex. Partially hydrogenated soybean oil)
• Food dyes (ex. Red Dye 40, Blue 2, Yellow lake 5, etc)
• Sodium Nitrite
• Sodium Nitrate
• High Fructose Corn Syrup
• Sucrolose
• Saccharin
• Aspartame
• Acesulfame-K
• Monosodium glutamate
• BHT
• BHA
• Potassium Bromate
• Propyl Gallate

Enjoy, do not deprive yourself of desserts

• Make sure the dessert you choose is made up of all real ingredients.
• Eat a sensible portion of dessert in a slow manner.
• Remember dessert is usually about the first couple bites so serve yourself a smaller portion and take your time with it. Make it last and savor every single bite.