2. Colorful veggies provide a range of nutrients Vegetables are full of essential nutrients including folate, vitamin C, various B vitamins, potassium and fiber. They are also low in energy, providing approximately 100 to 350 kilojoules per 100g (24-84 calories per 100g). When trying to lose weight, people tend to eat greater quantities of vegetables, but they don’t tend to choose a wide variety of vegetables beyond those they normally eat. To aid weight loss, make sure you’re getting a high proportion of your kilojoules from vegetables and try to have as many different colors on your plate as you can. If you feel like you don’t have time to cook, frozen vegetables are a quick and easy option, and they are just as nutritious as fresh vegetables. Vegetables contain essential nutrients including potassium, folate and fiber. 3. Snack on nuts When trying to lose weight, high-fat foods are often the first to go. But while nuts are generally high in fat and related kilojoules, they are high in fiber, helping us to feel full for longer Nuts contain a number of beneficial vitamins and minerals for our health including healthy fats, protein, various B vitamins, zinc, magnesium and other minerals. Eating nuts has been shown to be beneficial in reducing the risk of heart disease and managing type 2 diabetes. We’re also beginning to realize we don’t absorb all the kilojoules from nuts when we eat them. In fact, research suggests we absorb up to 30% less fat from nuts than we had first thought. Try eating a handful of nuts (around 30 grams) as a snack or adding them to your meals throughout the day.
1. Whole grains help us to feel full Many of us choose bread as part of our lunchtime meal. Switching from white to whole grain bread for your sandwich can help you feel full for longer, so you’re likely to eat less during the following meal. The whole grain is made up of three major parts: the bran, endosperm and germ. This structure helps some of the energy to escape during the digestive process, leading to the body absorbing fewer kilojoules. Whole grains help protect against chronic diseases including heart disease, type 2 diabetes and some cancers. The grains exert their benefits by regulating bowel function through increased fecal bulk and by feeding healthy gut bacteria. Whole grains are easy to include in a weight-loss diet. In addition to breads, they can also be found in oats for breakfast, or popcorn for a snack.
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