5. Raspberries
Raspberries are one of the tastiest and most cheerful-looking berries, but that’s not all—they boast a whopping 8 grams of fiber per cup, making them the perfect low-calorie nutrient-dense food. Add them to oatmeal, yogurt or a smoothie to make your breakfast feel even more substantial. One cup has only about 64 calories.
Animal studies conducted by researchers at Oregon State University found that the consumption of the equivalent of one serving of raspberries daily curbed weight gain in mice, even when they ate an unhealthy and high-fat diet. And since raspberries are free from added sugar, they are a great natural way to sweeten practically any recipe, including baked goods and breakfast bowls.
One great way to cut down on added sugar while still getting the flavors you crave: Instead of traditional sugary jelly on a PB&J sandwich, try mashing raspberries for a natural healthy spread to pair with your peanut butter. They add great vibrant color to smoothies and a refreshing bite in muffins too.
6. Black beans
A delicious staple of Mexican and Cuban cooking, black beans are loaded with fiber, folate, potassium and protein, making them an excellent and versatile part of any weight-loss plan. One cup of low-salt black beans has 218 calories, 14.5 grams of protein, and 16.6 grams of fiber. This makes black beans one of the best ways to get protein on a plant-based diet, so much so that the U.S. Dietary Guidelines for Americans counts black beans as both a vegetable and a protein!
You can try dried or canned beans, but if you choose canned, look for labels that say “low-sodium,” “salt-free” or “no salt added,” and aim for 140 mg of sodium or less per serving. You can also reduce sodium by rinsing canned beans in a colander before cooking or eating them. Some favorite ways to incorporate beans into your routine: mix them into a salad or salsa for extra heft and protein, cook into a veggie chili, or cook up a batch of delicious black bean and quinoa soup.