These multitasking “super foods” provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals.
A cup of black beans packs a whopping 15 grams of satisfying protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat.
Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup of this healthy carb that boosts metabolism and burns fat.
There’s no reason to be afraid of eating fats, as long as they’re the right fats. Oleic acid, a compound in avocados’ healthy monounsaturated fats may trigger your body to curve its hunger. Keep your serving to a quarter or a half of an avocado. This creamy fruit is also packed with fiber and protein.
Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don’t get enough of this essential nutrient. Up your intake with salmon; it’s a leaner choice than red meat and is chock-full of omegas.
Best known for their anti-aging effects, blueberries, also are full of filling fiber and low in calories: A 1-cup serving has only 80 calories, and 4 grams of fiber.
Cooked or raw, this veggie is well-known for its cancer-preventing powers. With lots of filling fiber in less than 30 calories a serving, it’s a super-food to prevent weight problems too.
Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. It is also a low-energy-density food, meaning it’s heavy and filling but low in calories.
Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t. Eat the skin though; the skin is where all that filling fiber is hiding!
Resveratrol, the antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Drinking a glass can boost your calorie burn for a good 90 minutes.
A compound in this fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less. Sprinkle a bit of stevia on it if you don’t like the sourness.
Nuts are another super-food rich in healthy fats that help you lose weight. Swap almonds for a carb-heavy snack like crackers.
Like water, green tea can help fill you up and loose a few pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.
A bit of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal. Dark chocolate is full of the healthy fats we need; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty foods.
This breakfast staple is loaded with protein that will curb your appetite.
Try this recipe: Scrambled egg burritos
Makes two burritos
- 2 large eggs
- 1 tablespoon milk
- 1 teaspoon chopped fresh cilantro
- 1/8 teaspoon kosher salt
- Dash of black pepper
- Cooking spray
- 1/2 teaspoon organic butter or coconut oil
- 4 tablespoons reduced-fat shredded cheddar cheese or vegan cheese if dairy free is needed, divided
- 2 (8-inch) tortillas (preferably whole wheat such as Ezekiel or Brown Rice), heated
- 4 tablespoons chopped tomato
- 2 tablespoons salsa
- Whisk the first 5 ingredients (through pepper) in a medium bowl.
- Coat a medium nonstick skillet with cooking spray, and melt butter or coconut oil over medium heat. Add the egg mixture, and stir with a heatproof rubber spatula to scramble.
- Sprinkle 2 tablespoons cheese down the center of one tortilla; top with half of the scrambled egg, 2 tablespoons tomato, and 1 tablespoon chunky salsa.
- Roll up burrito-style (fold bottom up and sides to center). Repeat with remaining ingredients.
Make this breakfast burrito even healthier by using egg whites instead of whole eggs to cut back on cholesterol and saturated fat. Use fat-free milk and fat-free cheese to cut out even more fat.