6 Best Diet-Boosting Foods
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- Oats and oatmeal (unsweetened):Oats are high in fiber and provide carbohydrates that are broken down slowly and gradually released into the bloodstream to keep blood sugar levels steady. Oats also pack in protein that – along with fiber- fills you up and can help you feel satisfied. This may prevent overeating. Lastly, oats and oatmeal have a high water content, so it can contribute to your daily fluid needs and keep you hydrated. Pair oats and oatmeal with fruit like fresh berries, unsweetened applesauce, nuts/seeds, or low fat milk.
- Whole grain, high-fiber cereal.Cereals like shredded wheat are a convenient way to get fiber and a little bit of protein. They are also low in sodium to help discourage bloating that can come from consuming too much salt. Like oatmeal, whole grain cereal is a great “cluster food.” Cluster foods help you incorporate ingredients like fruit, nuts, seed and low fat milk to boost your levels of beneficial nutrients.
- Nuts. Nuts are not only delicious but they also pair well with oatmeal or whole grain cereal and you can sprinkle them in salads or on cooked veggies. They’re loaded with healthy fats (mostly monounsaturated and polyunsaturated) as well as essential protein and fiber to help fill you up. In Younger Next Week, you’ll find a list of the nutrients in several types of nuts. Almonds, for example are a good source of riboflavin, copper and phosphorus. And you’ll get plenty of vitamin E and magnesium when you consume hazelnuts.
- Eggs. Eggs are a great source of both high-quality protein and heart-healthy monounsaturated and polyunsaturated fats. Eating eggs has also been linked with reduced calorie intake because they fill you up and satisfy you. This may happen because of the protein they contain, but if you can maintain a reasonable calorie intake, it can protect you against weight gain as you age.
- Cruciferous vegetables. Veggies like Brussels sprouts, broccoli, kale, cauliflower are very low in calories and water-packed to keep you hydrated. Their fiber content also helps to keep you full. Although all vegetables provide nutrients and beneficial substances, cruciferous vegetables standout because of their antioxidant and anti-inflammatory benefits. Some studies suggest they may protect the heart and have anti-cancer properties. Eating vegetables like Brussels sprouts at the start of a meal is a great way to fill up and can leave less room for higher calorie items that you want to limit – including dessert.
- Raspberries. These bright red berries are versatile and loaded with nutrients. One cup is an excellent source of fiber, vitamin C and manganese. Raspberries are also a good source of vitamin K and selenium. Raspberries, like other fruits and veggies, are high in water content, so eating them can help you stay hydrated. They pair well with low-fat yogurt, work well on top of whole grain cereal or oatmeal, blend well into a smoothie and can be eaten and enjoyed solo.