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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!

Five Foods for Weight Loss


It's a fresh new year, which has many American's looking for a change. For some, it's time to slim down and seek diet advice. However, most advice comes in the form of foods to cut out. For a refreshing change, consider these five foods to add in.

  1. Milk: While you may already include milk in the diet, are you drinking enough? A study published in Obesity Research found that overweight and obese adults who consumed 3 servings of dairy each day lost twice as much weight as those only getting one serving or less. Milk is an easy dairy choice; 1 cup equals 1 serving, but an 8 ounce container of yogurt or 1 ½ ounces of cheese also count as 1 serving. Consider low-fat (1%) or non-fat milk and milk products.

  2. Mushrooms: These fungi can either enhance foods or stand alone. Save money and calories on meat by replacing all or half the meat with mushrooms. Mushrooms and ground meat can share the spotlight in Italian meat sauce for spaghetti or lasagna. Cut the beef all together by using a Portabella mushroom as a hamburger. A simple marinade of balsamic vinegar and olive oil can turn a seemingly dry "burger" into a mouth-watering mushroom sandwich. Mushrooms are satisfying and have practically no calories or fat, thereby helping you to lose weight.

  3. Beans: Beans, such as black, pinto or kidney, are an economical way to lead your weight loss efforts. They are a good source of protein and fiber, keeping you full for longer. Look for lower sodium canned beans and rinse before using to wash away about 30-40% of the sodium. Like mushrooms, beans can be used to replace all or half of the meat in a recipe. Tacos, enchiladas, stir-fries and chili are great meals to try upping the beans and lowering the meat.

  4. Raspberries: All fruits are good for weight loss because they are low in calories and have virtually no fat, but raspberries trumps them all in terms of dietary fiber. Just 1 cup has 8 grams of fiber, which is more than a serving of bran flakes or oatmeal. Top cereals or yogurt with fresh raspberries or blend them to make smoothies.

  5. Fish: Not only is fish a good protein source, but it's also very lean. Generally, the little fat that is in fish is good fat, including monounsaturated and polyunsaturated fats. Fish is a good swap for red meats, which contain higher amounts of saturated fat, the bad fat that can raise cholesterol levels. Aim to eat fish twice per week to save on calories.

While there is no such thing as magical foods that automatically shed pounds, when eaten as part of a healthy diet, these foods may help you lose that excess weight you've been wanting to get rid of.

 

Tortellini and Bean Soup

1 teaspoon olive oil

2 cups white onion, chopped

1 small red bell pepper, seeded and chopped

3 cloves garlic, minced

1 teaspoon Italian seasoning

⅔ cup water

2 cups fresh spinach, chopped

1 can (14.5 ounces) no-salt added navy beans, drained

1 can (14.5 ounces) reduced sodium chicken broth

1 can (14.5 ounces) no salt added whole tomatoes

1 can (14 ounces) artichoke hearts packed in water

9 oz. frozen cheese tortellini

Heat oil in a soup pot over medium-high heat. Add onions, bell peppers, garlic, and Italian seasoning. Sauté, stirring occasionally, for 5 minutes or until the ingredients are tender. Add water, spinach, beans, broth, tomatoes with their juice, and artichokes to the pot. Bring mixture to boil. Lower heat and simmer for 2 minutes. Add the tortellini and cook until thoroughly heated, about 7 minutes.

Yield: 6 servings

Nutrition analysis per serving: 280 calories, 4.5 grams fat, 630 milligrams sodium, 48 grams carbohydrate, 8 grams fiber, 14 grams protein

 



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