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Published on January 15, 2019

8 Foods for Maintaining a Healthy Weight

8 Foods for Maintaining a Healthy Weight

Maintaining a healthy weight is important for our overall well-being. It also helps us avoid chronic illnesses and provides a better standard of living. At times, however, we find ourselves a little heavier than we would like and need to drop a few pounds.

What foods provide the good nutrients our body needs, are filling and also help us with our goal of losing weight? Here are eight foods that fit the bill.

  1. Beans – They are high in fiber and filling. Beans also stimulate production of hormones in your gut that act as an appetite suppressant. A veggie chili or bean-based stew is filling without making you feel heavy.
  2. Salmon – It’s a great source of protein and an excellent source of heart-healthy fats. People who eat salmon report that they have fewer food cravings throughout the day and don’t crave late-night snacks.
  3. Eggs – Two eggs for breakfast is better than a bagel because it requires more energy to break down a protein than a starch. If high cholesterol is a concern, ditch the yolks and have an egg white omelet.
  4. Nuts – Nuts are rich in protein and fiber. They are also high in healthy fats. Research shows that people who regularly eat nuts have higher levels of serotonin, which is an appetite-decreasing hormone. The best nuts to add to your diet are almonds, cashews and pistachios. Limit yourself to a handful, which is about 150 calories.
  5. Popcorn – It takes about 15 minutes for the brain to realize you are full. Popcorn takes a while to eat, so you will likely begin to feel full before you have overindulged. It’s also a good source of fiber. Reduced-fat microwavable and hot air-popped are the best choices when trying to lose weight.
  6. Greek yogurt – It has twice the protein and less sugar than most other yogurts. It is also a good source of calcium, which can help in your weight-loss goals.
  7. Chili peppers – Capsaicin is not only what makes these peppers spicy, it’s also filling and boosts metabolism. The higher your metabolism, the more calories you will burn, even while resting.
  8. Water – While not officially a food, drinking water can help you achieve your weight loss goals. Some folks eat because they mistake thirst for hunger. Water will fill you up and prevent you from eating more than you actually need. Another benefit is that when you are well-hydrated, you will feel better and have more energy.

About the Author

Kate Watts, MS, RDN, LDN

Kate Watts, MS, RDN, LDN is a Registered Dietitian Nutritionist with Cone Health Nutrition & Diabetes Education Services