When looking for a delicious snack, it's good to have some foods on hand while trying to shed excess weight. The weight loss journey can be challenging, but you can avoid temptation by having healthy options in your kitchen. According to experts, there are five foods rich in fiber, protein, antioxidants, and vitamins to ensure you get the benefits you need. Here, nutritionist Lisa Young reveals why these five foods can help achieve weight loss goals.
**Blueberries**
Described as a superfood, blueberries are a good source of vitamin C, fiber, manganese, and other antioxidants. Lisa told Eat This: "Blueberries are incredibly healthy and versatile. They are low in calories and contain a lot of fiber, which makes us feel full."
**Oats**
Oats are a great option for some individuals with type 2 diabetes due to their low glycemic index (GI). They also contain a good amount of fiber, essential for maintaining weight and digestive health, and can protect the heart, which is important as individuals with type 2 diabetes are at risk for heart disease. A 2015 review of studies found that people with type 2 diabetes who had oats for breakfast had better post-meal blood glucose levels compared to those who had other breakfasts.
**Walnuts**
Nutritionist Lauren Manaker states that including satiating foods in your diet, like walnuts, may help you eat less and eventually lose weight. She added, "Walnuts are an incredibly satiating food, thanks to their mix of protein, fiber, and healthy fats." Additionally, researchers have found that a handful of walnuts each week may help women live longer. Scientists noted that women in their late 50s and early 60s who consumed two or more servings of walnuts were more likely to experience "healthy aging."
**Frozen Vegetables**
Lisa mentioned that fresh vegetables are the ideal quick option if you're busy and don't have time to prepare fresh ingredients individually. She pointed out that some frozen vegetables can be cooked in the microwave and that canned and frozen fruits and vegetables may be cheaper, healthier, and tastier than fresh options. Kate Hall, in My Full Freezer, explained: "I often find that people are unaware that most frozen foods do not contain or need any preservatives, or that frozen vegetables are nutritionally as good as fresh (if not better) because they are frozen shortly after being harvested."
**Salmon**
Rich in omega-3 fatty acids, salmon helps maintain hair shine. The body does not naturally produce these healthy fats, making it crucial to ensure you're getting them from food and supplements. Omega-3s will not only help keep your hair shiny but will also promote its growth to be long and full. Lauren stated, "Including salmon or other fatty fish in your diet twice a week can help people lose weight when it's part of an overall balanced and healthy diet."
