9. Dark Leafy Greens
Take a pass on the iceberg lettuce, and instead head straight for the darker greens when you’re shopping the produce aisle. Spinach, kale and other dark leafy greens are low-calorie and low on the glycemic index, making them ideal foods for achieving and maintaining a healthy body weight. More importantly, adding more green veggies to a balanced diet can increase dietary fiber intake, improve digestive health and assist in weight management. Plant-based foods that are rich in nutrients and fiber, like dark leafy greens, help enhance satiety.
Kale is virtually fat-free and a single cup contains about 30 calories, alongside good amounts of vitamins A, K, C, B6, calcium, potassium and magnesium. Spinach is loaded with minerals like potassium which can help offset the effects of sodium.
Whether tossed as a salad or sautéed as a side for dinner, dark leafy greens are a no-brainer to include in your diet. Add them to smoothies for more bulk and a dose of both fiber and key vitamins and minerals.
10. Eggs
Eggs aren’t just for breakfast anymore. Omelettes, shakshuka and veggie-forward skillet scrambles can be satisfying, delicious dinners. And the best part is that some initial research indicates that eggs, which are low in calories and rich in other dietary nutrients, may aid in weight loss over time. Even adding a hard-boiled egg atop a salad at lunch can help keep you full until dinner.
While you may be tempted to skip the yolk and stick with egg whites to cut down on calories, the yolk is extremely nutrient-dense. Egg yolk contains filling healthy fats as well as special nutrients like choline and vitamin D. The small calorie investment per yolk will provide a big bang for your buck and keep you fuller longer. Plus, an entire egg is only about 70 to 80 calories.
Experiment with a wide variety of egg recipes like jammy egg toast, breakfast burritos, frittatas and more. Better yet, simply hard-boil a batch to enjoy as a snack.