Ever wonder how a nutrition professional eats to stay fit? As a dietitian, I’m often asked what I eat to stay healthy, energetic and in shape. I always have these 10 food items on hand for quick meals, and although my goals isn’t to lose weight, my always recommend the same list to clients intending to lose weight and improve health. Here, you’ll find this dietitian’s Top 10 foods for weight loss.
How I chose the top 10
I definitely eat more than ten foods on a weekly basis, so narrowing down the field took some time! As a busy professional and mom, I rely on convenient nutrition-packed options to quickly get a meal on the table, and I often recommend these foods for weight loss to clients. Instead of hitting the drive thru or ordering takeout, I pull from a short list of items on hand for quick, nutritious meals.
All foods for weight loss checks the following boxes:
- Nutrition-packed: every item must be loaded with fiber, vitamins, minerals and antioxidants to support good health. No empty calories here.
- Convenient: no ingredient should take a ton of effort to transform into a meal or snack. I don’t want to spend all my free time cooking!
- Cost-effective: I always recommend buying staple items like yogurt, meat and mixed nuts in bulk to save money. Store properly for max shelf life to avoid waste.
- Versatile: you’ll notice that each item can be used in a variety of ways. This helps ensure you’ll use it all before expiration and enhance the variety and flavor of your diet with ease.
The Top 10 Foods for Weight Loss
Use this list to streamline your shopping experience and add nutrient-rich foods into your day.
1. Plain nonfat Greek yogurt
No, I don’t eat this plain! I prefer buying unflavored, unsweetened yogurt for the sake of versatility. It’s bitter texture can go well in savory dishes, or can be lightly sweetened to satisfy that sweet tooth without the excess sugar that many pre-sweetened products offer. Greek and Icelandic (Skyr) yogurts provide a great protein source for smoothies and parfaits, and choosing non-fat keeps cholesterol-raising saturated fat low while meeting daily calcium goals.
How I use it:
- Mix with honey and vanilla for yogurt dip for fruit.
- Add a scoop in fruit smoothies for a dose of hunger-satisfying protein
- Mix w/ dill for savory dip for veggies. See my recipe for Low Calorie Dill Dip using nonfat Greek yogurt.
- Mix w/ avocado for creamy sauce for chicken or salad dressing. I love the flavor combination of this Blackened Chicken with Avocado Cream Sauce.
2. 90 second whole grain blends
This pick is all about convenience! Packaged rice and grain mixes like Uncle Ben’s Ready Rice microwave in 90 seconds for a quick meal addition. Many options and combos exist, offering versatility in flavor and nutrition in just under two minutes. Watch for excess sodium in pre-seasoned varieties. I look for unseasoned brown rice, quinoa and lentils and flavor accordingly with the rest of the meal.
How I use it:
- Plain brown rice with cumin and smoky chili powder to go inside tacos or southwest grain bowls. You may also try Uncle Ben’s Chili Garlic Rice for a pre-seasoned option with a reasonable amount of sodium.
- Stir fry: pan saute frozen stir fry veggies (unseasoned) with chicken, frozen edamame or scrambled eggs for protein. Serve over rice. Try this recipe from Uncle Ben’s.
3. Canned beans
Canned and dried legumes (beans) are both very cost-effective proteins, but canned provides an unmatched level of convenience, hence its status on the Top 10 foods for weight loss list. Choose unsalted canned varieties, then drain and rinse before using. That’s it! Beans are loaded with ultra-filling fiber, and offer protein without saturated fat (great for cholesterol!).
How I use it:
- Add chickpeas to a Mediterranean-inspired salad
- Mix into a warm grain bowl,
- Add whole cannellini beans to soup or mash and add as a broth thickener
- Add white Northern beans into a crockpot chili for a fiber-rich dish
- Mix black beans into a chocolate protein smoothie for texture, protein and filling fiber
4. Whole grain cereal or oatmeal
I have a sweet tooth, so having a sweet, crunchy cereal on hand is a must. Yes, there are tons of cereal options, and variety is where it’s at! I rotate through options like Raisin Bran, Honey Bunches of Oats, Honey Nut Cheerios or plain Quaker oats. Occasionally the family like more sugary options like Lucky Charms, but I try to keep added sugar per serving less than 10 grams when I can. Foods for weight loss includes things you LIKE to create a likable, sustainable plan.
How I use it:
- Have a bowl of your favorite cereal for dessert with low fat milk
- Mix cereal with nuts for a fiber-rich trail mix
- Top plain, non-fat Greek yogurt with either cereal or oats for texture
- Add oats to smoothies for texture and fiber. ¼ cup should do it!
- Make overnight oats for a filling, fiber-rich breakfast.
5. Frozen veggies
Getting 5-9 fruit and veggie servings is always a challenge, but a quick-add veggie simplifies things tenfold! Add a veggie to dinner without chopping and prepping with steam-able bag veggies. Microwave while prepping the main dish for a no-hassle boost of filling fiber and vitamins. I purchase fresh produce as well, but I tend to under-buy to avoid waste and rely on frozen or canned between shopping trips once the fresh stuff is gone.
How I use it:
- Saute cut peppers and onions into an omelet
- Frozen stir fry mix (no sauce) makes for a quick weeknight stir fry with instant rice and chicken or tofu
- Saute mixed pepper strips with fajita seasoning and steak. Serve on a warmed tortilla for a restaurant-style meal at home.
- Add frozen, shelled edamame to stir fry or thaw and sprinkle with sea salt for a savory snack
- Roast or air fry spiralized butternut squash for a crispy french fry-like side for burgers
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6. Frozen fruit
Fresh fruit has an extremely short shelf life, and a lot ends up going to waste. Frozen berry blends, diced avocado or tropical fruit stay fresh and ready for whenever you see fit. This fits the foods for weight loss criteria because it’s cut, washed and ready to use, an undeniable box checked for convenience!
How I use it:
- Eat partially-thawed tropical fruit for a sweet, dessert-like summer treat. Add a sprinkle of coconut flakes or drizzle of honey for extra punch.
- Make a smoothie (check out this Antioxidant Meal Smoothie recipe)
- Mix any variety into yogurt
- Add frozen blueberries into oatmeal as it cooks
- Heat berries and mash into fruit puree to top waffles or pancakes.
Tip: Peel and freeze extra ripe bananas in small chunks. Eat partially frozen or blend into smoothies for a frothy texture.
7. Mixed nuts or nut butter
Nuts of all varieties are loaded with healthy fats and protein, along with magnesium and other minerals that are vital to health. A little bit goes a long way! High fat content boosts calories, so be mindful of servings. I like to pair a small handful of nuts or tablespoon of peanut butter with bulkier items for a filling snack.
How I use it:
- Smear peanut butter on a banana
- Mix almond butter with a drizzle of chocolate sauce to dip apple slices into
- Add peanut butter to a smoothie blend for flavor and added protein
- Add chopped nuts into yogurt for a pleasing crunchy texture
- Pack mixed nuts with dried fruit for a quick trail mix (I add chocolate chips too!)
8. Whole grain bread
A dietitian eats bread? Oh yeah! Remember the criteria for the foods for weight loss list includes nutrition-packed items, including carbs! Whole grain simply means that the entire grain seed was ground and milled together. All of the vital nutrients and fibers that support good health are still intact when baked into bread. Look for the words ‘whole grain’ included as the FIRST ingredient on the label. A higher fiber option may also keep you feeling fuller after eating.
How I use it:
- Toast and top with a fried egg
- Toast and smear with peanut butter
- Soak in egg, vanilla, milk and cinnamon for a quick french toast
- Enjoy a half or whole sandwich with your favorite lunchtime protein. Don’t forget a veggie!
- Bake in the toaster oven with tomato sauce, cheese and veggie toppings for a quick single-serve pizza
9. Ground turkey or chicken
Both options are lower fat replacements for ground beef, but they do have distinctly different flavors. I use ground beef where a flavor substitution wouldn’t be acceptable. When I just really want a burger I go for beef, but swap in chicken or turkey where the meat flavor is masked by stronger flavors. Be careful not to go too lean. Removing all fat from meat leaves a chewy, rubbery product. Look for around 90% lean.
How I use it:
- Pan sear and add to chili fixings in the slow cooker
- Brown with taco or fajita seasoning for tacos or a southwest salad
- Brown with carmelized onions for a hearty bolognese
- Mix with breadcrumbs, egg and Italian seasoning and bake meatballs
10. Spring mix
You’ll notice this is the only fresh, highly perishable item on my list of foods for weight loss. Dark leafy greens like kale and spinach are loaded with nutrients and can be very versatile, but also wilt and rot after just a few days. Pre-cut and washed varieties also reduce prep times on simple salads, so including a veggie is a no-brainer.
How I use it:
- Combine a bag of spring mix with chopped cucumber and cherry tomatoes for a bulk salad to pull from all week
- Add a handful of greens into your morning smoothie
- Wilt greens (spinach, kale and chard especially) into spaghetti sauce
- Add greens into stir fry pan to wilt before serving
Tip: To extend shelf life, add a dry paper towel to spring mix after opening to wick away moisture!
Where to go from here?
And there you have it…my Top 10 foods for weight loss. Now that you’ve seen the list and browsed for ideas to utilize these powerhouse foods, I challenge you to add 2-3 of these items to your grocery list. Diet change begins one small habit at a time.
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