eggs
Eating eggs can help you feel full longer and provide you with energy for your busy life. One egg has about 70 calories and 13 essential nutrients, including vitamin D, which can help control weight, build muscle, promote a healthy pregnancy, support brain function and improve eye health. Vitamin D plays an important role in calcium absorption, helping to build and maintain strong bones.
The 6 grams of protein in a large egg is the highest quality available. One egg provides about 12% of the Recommended Daily Value for protein and all the essential amino acids the body needs. To build, repair, and preserve your muscles, try eating eggs after you exercise.
What about the effect of eggs on blood cholesterol? Recent studies on total HDL (the ratio of good HDL cholesterol to bad LDL cholesterol in the blood) reveal that eggs have little impact on blood cholesterol. The amount of cholesterol in a single large egg is about 186 mg, and it’s all in the yolk. One egg a day fits within the dietary guideline, which recommends limiting cholesterol intake to 300 mg per day. The Mediterranean diet recommends three to four eggs per week.
Today you can buy eggs that contain omega-3 essential fatty acids, which the body cannot produce. Omega-3 fatty acids are believed to reduce the risk of heart disease. Enriched eggs provide the same amount of heart-healthy omega-3 fatty acids as 3 ounces of oily fish, such as salmon.
walnuts
Nuts and seeds can help with long-term weight loss and control of blood sugar and lipid levels. They’re packed with heart-healthy fats, fiber, protein, antioxidants, and plenty of vitamins and minerals that are hard to come by elsewhere. Walnuts are naturally cholesterol-free and have only trace amounts of sodium. They make great snacks and salad dressings. Their high fat content indicates that you should choose carefully the type and amount of nuts you eat. When it comes to nuts, a little goes a long way, so a handful is enough to get the fullness and nutrition your body needs.
Which nuts are better? The healthiest nuts are almonds, hazelnuts (hazelnuts), chestnuts, peanuts, pistachios, walnuts, cashews, pecans, macadamia nuts, and soy nuts, which are great health choices . Almonds and soy nuts are the highest in terms of nutrient density. Walnuts and Brazil nuts are rich in omega-3 fatty acids, which protect against heart disease. Peanuts and peanut butter are excellent sources of niacin. Almonds and hazelnuts contain significant amounts of vitamin E. Hazelnuts contain a large amount of the amino acid tryptophan, which helps with sleep. The seeds are a good source of folic acid. Soy nuts and peanuts are actually vegetables, not nuts. They come from plants instead of trees. Both are very nutritious. Soy nuts are the most nutritious nuts and are quite tasty when toasted and lightly seasoned.
The way nuts and seeds are prepared makes a big difference in their nutritional quality. Fresh nuts are best and are available in the fall and winter. Choose raw or dried nuts when possible. To lose weight, avoid salty, sweetened, or overly processed nuts. Roasting and roasting the nuts destroys the delicate nutrients, but dry roasting is less destructive. You can lightly salt or season the nuts yourself. With all processed nuts and seeds, check labels for additional fats, sugars and preservatives.
Try replacing a high carb snack with an ounce or two of nuts!
apples
It’s no secret that apples are one of the healthiest and most versatile foods out there. But did you know that they are also excellent for losing weight? Whether they’re red, yellow, or green, apples are low in calories and sodium, and they’re fat-free. Apples are packed with vitamins, minerals, fiber, and natural sweetness. For weight loss, the pectin in apples releases body fat and suppresses appetite. They help maintain blood sugar levels and prevent hunger.
Fresh unpeeled apples are best for weight loss. The antioxidants in apple skin are quercetin, epicatechin and procyanidin B2. A large apple has five grams of fiber and almost 85 percent of it is water. Apples are also a very good source of vitamin C. As a superfood, apples keep you full longer. Apples are also known to prevent certain types of cancer: lung, breast, colon, and liver.
How is an apple selected? Choose an apple that is firm to the touch and has smooth skin without wrinkles or bruises. Fresh apples are brighter in color than unfresh ones. Store your apples in the refrigerator to keep them fresh.
Are organic apples healthier? Research shows that conventionally grown apples have more residual pesticides than organic apples. Since we don’t know the full effects of pesticides on humans, that’s a good reason to buy organic. Pound for pound, organic apples cost little more than non-organic; sometimes they cost less. By buying organic apples, you support the future of organic farming in America. Apples can be grown in all 50 states. The variety is endless. Finally, organic apples taste better and fresher.
An apple is easy to pack for lunch or a snack. Get in the habit of bringing an apple to the office or on the go. You can eat up to three apples a day for good health and weight loss.
Oatmeal
We can’t talk about healthy weight loss without talking about breakfast, which can speed up your metabolism by 10%. Nutritionists agree that oatmeal should be a staple in our diet. Oatmeal is high in fiber to keep you feeling full longer and curb your appetite. At the same time, oatmeal keeps your energy levels high for longer.
Oatmeal is high in protein and low in calories. At 30 grams per half cup, the carbohydrates in oatmeal provide slow-burning fuel for your body. Oatmeal is also an important source of magnesium, phosphorus, selenium, copper, and manganese. Some fitness trainers recommend eating oatmeal 1-2 hours before your workout to lose weight. This gives you a longer-lasting burst of energy for a longer workout that speeds up weight loss.
The main health compound in oats is beta-glucan, which has been shown to benefit the treatment of diabetes and its associated complications. Beta-glucans also promote wound healing and relieve ischemic heart injury. Many scientists have researched and documented the effects of beta-glucans.
What is the best type of oatmeal? All types of unflavored oats are similar in nutrition and fiber. They all promote a healthy diet. They differ in texture and the time and tools required for preparation. Steel cut oats are chewy and take longer to cook (about 30 minutes). Steel cut oats can be made ahead of time and reheated as needed. Rolled oats (old fashioned oats) are less chewy and take about 10 minutes to cook. Instant or quick cook oatmeal is creamy and takes about 5 minutes to cook. Microwave oatmeal is popular for its simplicity and availability.
The healthiest packaged oatmeal is flavorless and sugar free. Check labels for added sugar and other calorie-laden ingredients. It’s best to sweeten your oatmeal yourself with berries, bananas, raisins, or a little raw honey. Milk, nuts, and cinnamon are also healthy additions to enhance your bowl of oatmeal.
Of course, you can eat oatmeal at any time of day that suits you. Oatmeal before bed causes a spike in blood sugar, which in turn triggers insulin production. This releases sleep-inducing brain chemicals like melatonin, which is a common sleep aid.
Salmon
Although it is known as a fatty fish with a relatively high fat content, salmon can be an effective tool in a weight loss diet. In fact, the composition of fats and omega-3 essential fatty acids in salmon make it an ideal food for weight loss. Salmon is low in calories and saturated fat. The fat composition of salmon can support the cardiovascular system, control high blood pressure, prevent certain cancers, prevent sunburn, and promote healthy brain activity.
What is the healthiest way to prepare salmon? Grilled, broiled or baked salmon serves as a delicious and healthy main dish. Salmon is a key protein in many healthy dietary systems, including the popular Mediterranean diet. It can be cooked in a variety of ways with a variety of seasonings. Raw salmon, just like in sushi, is an excellent source of nutrition for weight loss diets. Choose simple condiments, such as lemon, lemon juice, dill, garlic, onion powder, mustard, white wine, salsa, vinaigrette, and extra virgin olive oil. Avoid rich, fatty sauces and overcooking fish.
