Eating Healthy and Losing Weight: a Win-Win (and Delicious) Combination

There was a time that the idea of eating healthy meant “more is better.” Breakfast tables were laden with eggs, pancakes, bacon, fried potatoes, and coffee with plenty of sugar and cream. And lunch and dinner were more of the same: burgers with the works, breaded fish, meat loaf, baked potatoes dripping with sour cream, salads topped with rich dressings.

Thankfully, in recent decades, medical professionals and the public alike have become aware of dangers of a high-calorie diet to waistline and health. There is more good news: eating a nutritious, low-calorie diet can be as satisfying to the taste buds as it is beneficial.

Fruits and Veggies

The produce section is full of choices that pack a nutritional punch without packing on the calories.

Try arugula: this crunchy, tasty green is loaded with potassium, vitamins C, A, and K, and fiber. Add it to salads and soup, or grab a handful to enjoy as a snack.

Beets are sweet but have very few calories—so you can have something sweet without the guilt. They also are rich in cancer-fighting antioxidants.

Grapefruit has been shown in various studies to trim the pounds. Women who ate grapefruit or drank grapefruit juice, even small amounts, lost an average of ten pounds and saw their body mass index drop by 6%. Grapefruit boasts healthy amounts of potassium, vitamin C, potassium, and pectin (a blood-vessel-protective soluble fiber)—and lycopene and vitamin A in red and pink varieties. Try a salad featuring grapefruit, avocado, and arugula topped with steamed or baked fresh salmon for a delicious low-calorie meal. The possibilities are essentially endless, there are many foods that are filling and low in calories.

Berries come in many varieties—blueberries, strawberries, raspberries, and more—but they have a few things in common. They are anti-inflammatory powerhouses and are rich in antioxidants. Even better, berries, especially wild ones, rev up the immune system. Wild blueberries are higher in antioxidants than any other fruit.

Grains, Pastas, and Cereals

Not all foods in this category are empty calories. Try a few substitutions for a satisfying, low-calorie snack or side dish.

Instead of topping pasta with white or cheese sauce, use marinara or vegetables.

Granola is full of high-calorie nuts. Turn to a low-fat variety, rice or bran cereal, or oatmeal. Top it off with fresh fruit for a delicious, nutritious alternative.

Buckwheat (aka kasha) is a healthful, easy-to-prepare alternative to white rice. Magnesium, phosphorus, copper, dietary fiber, and the heart-protective flavonoids rutin and quercetin are present in large amounts. Add peppers, onions, or mushrooms for more flavor.

Whole-grain bakery products (read the label to ensure they really are whole-grain without added refined flour) are nutritionally dense as well as easy on the waistline. They are great sources of phytochemicals and can reduce chances of developing heart problems by more than 25%, diabetes (type 2) by at least 21%, stroke by 37%, and cancer: upwards of 21% for digestive and between 10 and 40% for hormonal-related cancer, and obesity.

Meat, Poultry, and Fish

Meat loaf lovers do not have to go without their favorite main dish. Substitute ground chicken or turkey and eliminate the eggs. Add ginger, grated potatoes (another food that is low in calories and rich in nutrition) and zucchini for a moist, flavorful meatloaf.

Instead of fried fish, steam or bake salmon, whitefish, or any other favorite as a centerpiece of low calorie meals. Wild-caught salmon topped with ginger is a delightful way to reap the heart-healthy, mood-boosting, and nutritional benefits of this remarkable fish.

Prepare chicken without skin. Cook on top of the stove with a little water and thyme, sage, rosemary, and/or any other spice that suits your fancy.

Watching calories does not mean restricting your diet to “rabbit food” or going hungry. With a few simple changes to your food fare, it is possible to shed unwanted pounds and keep health conditions at bay while enjoying attractive, appetizing meals. Bon appetit!