Eat more, weigh less – that’s a common mantra at EatStrong and with good reason. Eating regularly throughout the day increases your metabolism and can prevent cravings that often lead to overeating. However the types of foods you eat can also have a dramatic effect on the shape of your body so we came up with a list of top ‘superfoods’ to include in your daily meals when your goal is to lose weight and/or get in shape. Please note: some GREAT foods are not listed here. This is merely a partial all-star list.
Eggs
Packed with complete protein, eggs contain all the essential amino acids. The quality protein found in eggs can help get you lean by assisting in rebuilding and repairing the damage done through exercise. This, in turn, helps to increase your metabolism. Studies have proven that eating eggs for breakfast can prevent over-eating later in the day; due to the generous protein and healthy fat content they have a high satiety factor. Eggs are also packed with carotenoids and are therefore great for your eyesight (due to high lutein content), your hair (due to high sulphur and B12 content) and have even been linked to a lowered risk of breast cancer if you regularly consume them!
Meal suggestion – Three egg whites and one whole egg in an omelet packed with veggies. A perfect breakfast which combines protein + healthy fat + complex carbs!
Packed with complete protein, eggs contain all the essential amino acids. The quality protein found in eggs can help get you lean by assisting in rebuilding and repairing the damage done through exercise. This, in turn, helps to increase your metabolism. Studies have proven that eating eggs for breakfast can prevent over-eating later in the day; due to the generous protein and healthy fat content they have a high satiety factor. Eggs are also packed with carotenoids and are therefore great for your eyesight (due to high lutein content), your hair (due to high sulphur and B12 content) and have even been linked to a lowered risk of breast cancer if you regularly consume them!
Meal suggestion – Three egg whites and one whole egg in an omelet packed with veggies. A perfect breakfast which combines protein + healthy fat + complex carbs!
Oatmeal
This powerhouse of a carbohydrate is slow burning and therefore offers a sustained release of energy. This will keep you fuller longer and leave you bursting with energy; unlike sugary (simple) carbs which launch you off to a rapid high, quickly plunging to a low. Oats are packed with both soluble and insoluble fiber which not only promote healthy digestion but also make them that much more filling. Furthermore, soluble fiber has been shown to increase HDL, or good, cholesterol levels.
Meal suggestion – add a scoop of protein powder (chocolate protein powder = chocolate oats) and one tbsp ground flaxseeds to your oatmeal, once it’s cooked. Adding protein slows down absorption even further and both ingredients provide a dose of protein, healthy fat and even more fiber from the flax!
This powerhouse of a carbohydrate is slow burning and therefore offers a sustained release of energy. This will keep you fuller longer and leave you bursting with energy; unlike sugary (simple) carbs which launch you off to a rapid high, quickly plunging to a low. Oats are packed with both soluble and insoluble fiber which not only promote healthy digestion but also make them that much more filling. Furthermore, soluble fiber has been shown to increase HDL, or good, cholesterol levels.
Meal suggestion – add a scoop of protein powder (chocolate protein powder = chocolate oats) and one tbsp ground flaxseeds to your oatmeal, once it’s cooked. Adding protein slows down absorption even further and both ingredients provide a dose of protein, healthy fat and even more fiber from the flax!
Dried Goji Berries
These berries have 18 amino acids and so provide protein as well as carbohydrates not to mention a multitude of vitamins and minerals. They are quite low in calories at only 35 calories per two Tbsps. Goji berries make a healthy mid afternoon snack when you feel the need to eat something sweet. Traditionally used in Chinese medicine, they have been used to boost the immune system, protect the liver and improve circulation.
Meal suggestion – combine Goji berries with raw almonds and sunflower seeds to make your own trail mix with added protein and essential omega-3 fats. It’ll make a satisfying snack that will keep you going until your next meal.
These berries have 18 amino acids and so provide protein as well as carbohydrates not to mention a multitude of vitamins and minerals. They are quite low in calories at only 35 calories per two Tbsps. Goji berries make a healthy mid afternoon snack when you feel the need to eat something sweet. Traditionally used in Chinese medicine, they have been used to boost the immune system, protect the liver and improve circulation.
Meal suggestion – combine Goji berries with raw almonds and sunflower seeds to make your own trail mix with added protein and essential omega-3 fats. It’ll make a satisfying snack that will keep you going until your next meal.
Wild Salmon
This fatty fish is packed with Omega-3 fatty acids – often referred to as ‘fat burning fats’. Omega-3 fats increase your metabolic rate so that you burn more calories overall. This tasty fish is packed with protein too so provides many of the essential aminos your body needs and is more filling than regular fish. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm-water fish and lower in contaminants than farmed salmon. In addition to being an excellent source of omega-3s, salmon boasts generous levels of selenium, niacin and vitamin B12, and is a good source of phosphorus, magnesium and vitamin B6.
Meal suggestion – Baked salmon with sweet potato fries & steamed veggies. This combination tastes like a cheat meal but is actually full of protein, slow burning carbs and packed with nutrients. Make this a staple at least 1-2 times per week (you can change the side dish).
This fatty fish is packed with Omega-3 fatty acids – often referred to as ‘fat burning fats’. Omega-3 fats increase your metabolic rate so that you burn more calories overall. This tasty fish is packed with protein too so provides many of the essential aminos your body needs and is more filling than regular fish. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm-water fish and lower in contaminants than farmed salmon. In addition to being an excellent source of omega-3s, salmon boasts generous levels of selenium, niacin and vitamin B12, and is a good source of phosphorus, magnesium and vitamin B6.
Meal suggestion – Baked salmon with sweet potato fries & steamed veggies. This combination tastes like a cheat meal but is actually full of protein, slow burning carbs and packed with nutrients. Make this a staple at least 1-2 times per week (you can change the side dish).
Apples
Not only do they keep the doctor away but can keep bodyfat at bay too! Each apple contains three to five grams of fiber making them a tasty satisfying snack either after meals or in-between, when paired with a protein such as 0% Greek yogurt. Apples are packed with flavonoids and polyphenols both of which are powerful antioxidants.
Meal suggestion – Baked apples are a healthy, yet really tasty dessert that won’t leave you with an aftertaste of guilt. Simply remove the core from the apple, Mix together 1 tsp Splenda, ½ tsp ground cinnamon, some raisins and a few chopped walnuts and place in the centre of the apple. Drizzle with a little agave syrup and pour a little water in a dish around the apple and bake for 30 mins.
Not only do they keep the doctor away but can keep bodyfat at bay too! Each apple contains three to five grams of fiber making them a tasty satisfying snack either after meals or in-between, when paired with a protein such as 0% Greek yogurt. Apples are packed with flavonoids and polyphenols both of which are powerful antioxidants.
Meal suggestion – Baked apples are a healthy, yet really tasty dessert that won’t leave you with an aftertaste of guilt. Simply remove the core from the apple, Mix together 1 tsp Splenda, ½ tsp ground cinnamon, some raisins and a few chopped walnuts and place in the centre of the apple. Drizzle with a little agave syrup and pour a little water in a dish around the apple and bake for 30 mins.
Nut Butters
Often thought of as unhealthy due to their high fat content, they should be a staple in your diet. They do contain fat but much of this comes from the healthy monounsaturated and polyunsaturated kind which can lower bad (LDL) cholesterol and even increase good (HDL) cholesterol. Nut butters (and sunflower seed butter too) are also a good source of protein and contain no harmful trans fats or cholesterol!
Meal suggestion – for a quick and easy snack, spread two tbsp peanut or almond butter onto a cut-up apple, pear or banana. This is very filling and the fat content ensures you’ll stay satiated until your next meal.
Often thought of as unhealthy due to their high fat content, they should be a staple in your diet. They do contain fat but much of this comes from the healthy monounsaturated and polyunsaturated kind which can lower bad (LDL) cholesterol and even increase good (HDL) cholesterol. Nut butters (and sunflower seed butter too) are also a good source of protein and contain no harmful trans fats or cholesterol!
Meal suggestion – for a quick and easy snack, spread two tbsp peanut or almond butter onto a cut-up apple, pear or banana. This is very filling and the fat content ensures you’ll stay satiated until your next meal.
Greek yogurt
Greek yogurt is much lower in sugar than typical yogurt varieties and much higher in protein! A recent study in the International Journal of Obesity showed that individuals on a reduced calorie diet who ate yogurt three times a day lost 61% more bodyfat than those who didn’t. As Greek yogurt also contains probiotics it can reduce bloating by promoting healthy gut bacteria and an added bonus: the high calcium content gives you stronger bones.
Meal suggestion – Make a fruity parfait using 1 container 0% Greek yogurt, assorted berries, ½ cup raw oats, ½ banana sliced and 1 tbsp wheat germ. This makes a great dessert or between-meal snack which is packed with protein, carbs and high in vitamins and minerals, especially iron. Alternatively, mix in a low sodium onion soup mix for a tasty crudité dip.
Greek yogurt is much lower in sugar than typical yogurt varieties and much higher in protein! A recent study in the International Journal of Obesity showed that individuals on a reduced calorie diet who ate yogurt three times a day lost 61% more bodyfat than those who didn’t. As Greek yogurt also contains probiotics it can reduce bloating by promoting healthy gut bacteria and an added bonus: the high calcium content gives you stronger bones.
Meal suggestion – Make a fruity parfait using 1 container 0% Greek yogurt, assorted berries, ½ cup raw oats, ½ banana sliced and 1 tbsp wheat germ. This makes a great dessert or between-meal snack which is packed with protein, carbs and high in vitamins and minerals, especially iron. Alternatively, mix in a low sodium onion soup mix for a tasty crudité dip.
Avocado
Don’t be scared by the high fat content of an avocado as it’s predominantly from heart-healthy monounsaturated fat. Furthermore, avocados contain oleic acid which improves fat levels in the body and helps to control diabetes. Just one avocado contains an impressive 10 grams of fiber and 30% more potassium than one banana!
Don’t be scared by the high fat content of an avocado as it’s predominantly from heart-healthy monounsaturated fat. Furthermore, avocados contain oleic acid which improves fat levels in the body and helps to control diabetes. Just one avocado contains an impressive 10 grams of fiber and 30% more potassium than one banana!
Meal suggestion – Enjoy ‘Lean’ guacamole by blending ½ ripe avocado, ½ cup boiled peas or soybeans and ¼ package guacamole mix.
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