For Weight Loss Or Feeling Great, A Dietitian’s Favorite Foods!
As a wellness coach, it’s my job to share (or suggest) what you SHOULD be eating for weight loss or achieving your optimal health. We work together to make little changes here and there to your diet so that you can feel your best. I spend the majority of my day talking to other people about their diet, but today I’m going to talk about what I eat!
I’m sure you’re a little curious about what a dietitian eats in a day. We all have this curiosity, what does this person or that person eat… what’s their secret. Well, I hate to tell you but there’s no secret. Eat real food. That’s it.
It does get more personal than that depending if you have allergies or sensitivities, or what your goals are. But fundamentally, eating healthy is about feeling great and nourishing your body. We easily get caught up on wanting to lose weight or fitting into a certain-size jean, instead weight loss should be looked at as a bonus during your health journey.
There’s certainly not one food that works for everyone when it comes to weight loss, but generally increasing the nutrient density of your food, eating less processed and anti-inflammatory, helps reset your body with your fork. Weather I’m trying to trim down for summer or just feel my best, here are some of my favorite foods I eat daily and also recommend to my patients who are trying to lose weight.
- Avocados – this rich, healthy fat is loaded with monounsaturated fat, fiber, and potassium. Though it is high in fat, it doesn’t actually make you “fat.” Avocado’s can help improve digestion among many other things! Read more about avocados here…. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5. And if you think avocados are too expensive, I just found them on sale for $0.39!!
- Coconut Oil – while coconut oil gets a bad rap due to its high saturated fat content, it also has medium chain triglycerides (MCT) and other properties that boost your “HDL” or good cholesterol. There is no miracle food and everything should be consumed in moderation, including coconut oil.
- Greens – kale, chard, mustard, collards, parsley, spinach, arugula, baby greens.. all the greens! They are packed with magnesium, calcium, potassium, manganese, folate, vitamin K making them true superfoods. A few cups of spinach or kale will give you a nice range of nutrients without affecting your overall caloric intake.
- Protein Packed Salads – large hearty salads are simple, fast, and a good way to pack one meal with lots of nutrient dense foods. Think outside of lettuce, try using kale, cabbage, cucumbers, fennel, shredded veggies like squash or beets, the possibilities are endless! When people tell me they hate salads because they’re boring, I tell them otherwise and give them tips to up their salad game. I would get bored of eating romaine, carrots, and tomatoes too! Make sure you’re adding good lean protein such as salmon, tuna, chicken, turkey, or grass-fed beef.
- Starchy Veggies – when trying to increase plant foods into your diet, adding foods like potatoes, winter squash, and beans in place of grains like pasta can produce amazing results. These are full of vitamins and minerals as well as fiber to help with digestion and eliminating toxins.
- Wild-Caught Fish – I absolutely love seafood. Increasing the amount of fish you eat weekly can help promote weight loss and a healthy microbiome due to the high fatty acid content and butyrate. Sources like wild-caught salmon is an awesome source of protein that can help reduce your appetite – studies show that it may be able to reduce the fat-storing hormone leptin. Bake or grill fish and serve with vegetables like leafy greens, asparagus, or squash.
- Green Smoothies – great for those busy mornings or as an afternoon snack when we need a boost. Packing a smoothie with protein, fats, and greens can certainly help with weight loss as well as give you lots of vitamins and minerals. I throw anything into a smoothie – greens, frozen fruit, avocado, or even frozen cauliflower!
- Seeds – I typically add these to my smoothies too. Chia seeds, hemp seeds, or ground flaxseed. Ground flaxseed helps support hormone balance and is high in fiber. It has bulking properties and feeds the healthy gut bacteria to improve bowel regularity. It’s also rich in B vitamins, magnesium, and zinc. Flaxseed is high in selenium which helps to reduce inflammation and promote weight loss.
- Omelets – eggs are good morning, noon, or night as far as I’m concerned! One whole egg has around 7 grams of protein, so one omelete has 14 to 21 grams depending on how many eggs you use. Eggs are a good source of B12, biotin, and choline. Load up your omelet with sauteed spinach or any fresh veggie. The protein increases your resting metabolic rate which helps us burn more calories throughout the day when you’re not active.
- Herbal Tea – I’m a big fan of herbal teas, I still love my coffee but I also enjoy a cup of tea here and there. Some herbal teas may help to reduce inflammation in the body, improve digestion, and aid in eliminating toxins. Caffeine herbal teas are a great alternative when you feel like you are becoming too dependent on coffee. Try backing off, and drink some tea for a few days.