While I do have a wide scope of clients, my passion lies in helping women over 40 reach their weight goals. I myself have maintained my weight in the past 10 years, so I want to share with you some of my favorite nutrient rich foods that have helped me achieve this.
- Eggs: They are a great source of choline (mood booster!), are a good source of protein, and run about 75 calories each. Boil a couple of them for the week and eat them as a snack or use in other dishes. Pair with a healthy fat to keep you full and to keep your blood sugar at a good level.
2. Leafy greens and cruciferous vegetables: These include spinach, broccoli, cabbage, kale and cauliflower (to name a few). I love these because they are low calorie, provide a greater sense of fullness and are a good source of antioxidants. Add them to your salads, smoothies or soups.
3. Potatoes: These are my favorite vegetable, especially sweet potatoes. They are calories rich with lots of Vitamin A & C. You can reduce resistant starch with regular potatoes by eating them after they’re cool. Potatoes keep you full, but make sure you are not eating too many calories here.
4. Beans and Legumes: These are the best sources of fiber. Especially if you’re a vegetarian, these provide a wonderful source of plant protein. Try to aim for 3-4 cups a week or more if you can.
5. Soups: Soups are a great way to maintain or lose weight. Not so much store bought, I am talking about homemade soup (way less sodium this way)! The high water content in soup creates a feeling of fullness. Aim to have broth based soups, not cream. This is a great opportunity to pack in your vegetables as well.
6. Spices, herbs and chili peppers: A lot of people think that if they’re on a health journey, that food has to be boring. This is 100% false! Add in as many flavors as you like because more spices is associated with greater weight loss success.
7. Fruit: Fruit and protein together is a wonderful combination. For example, nuts, nut butter or cottage cheese paired with your fruit will work wonders. This is a great snack to have before a meal to prevent bingeing due to being too hungry.
8. Chia seeds: These are my favorite seeds and have 10g of fiber in 2 tbsp. I like to add this to sugar free yogurt or greek yogurt. Yogurt is not only yummy – but so good for your gut. The combination of fiber from the chia seeds and probiotics from the yogurt will have your GI tract in the best shape of its life.
9. Avocados: I love avocados as a source of monounsaturated fats and potassium. Avocados provide a great opportunity to make your own sauce and dressing. I love to make salad dressing out of avocado.
10. Whole Grains: My two favorite grains are quinoa and steel cut oats. These are both a great source of fiber and wonderful plant proteins.
11. Nuts (as long as you watch portion size): You can make your own nut butter, or add to soups for creaminess. They have lots of healthy fat, but try not to exceed 1/4 cup. If you’re looking for a low calorie option, try pistachios.
12. Green tea: My personal drink of choice! It’s full of antioxidants and provides Hydration. You should aim to hydrate with every meal or snack. Like I’ve said before, 64oz isn’t set in stone. Many people need more depending on body size, activity level or medical conditions. Drink as much water as you can – it is rare to drink too much water. Many times when we think we are hungry, we are actually thirsty.
I hope you love these foods as much as I do!
Until next time,
Dietitian Moushumi
Dietitian Moushumi 