Recommended Food for Weight Loss

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 66 percent (two-thirds) of adults over the age of 20 in the United States are overweight or obese. Changing eating habits is an important part of losing weight. Food can provide strength and energy and play a role in how the body burns fat and calories. Eating a large variety of healthy foods, such as fruits and vegetables, and making better overall food choices can help the weight come off and stay off, according to the Mayo Clinic.

Healthy Foods

• Fruits and vegetables are the most important aspect of any weight loss meal plan. Rich in vitamins and minerals, fiber and other nutrients, they are generally low in calories. They can also help protect against certain diseases and may lower the risk for some cardiovascular diseases and cancers, according to the Centers for Disease Control and Prevention (CDC). Because fruits and vegetables are nutrient-dense, they don't contain a lot of calories---a lot of them can be consumed and a person can still lose weight. The goal is to eat at least three to four servings each of fruits and vegetables per day.

  Eat dark green veggies, such as broccoli, kale, spinach, collard greens, bok choy and romaine lettuce. Dark green leafy vegetables offer more nutrients than most other vegetables and are a terrific source of fiber, calcium and vitamins A and C. Increase the amount of orange vegetables, peas and beans consumed. Eat more butternut squash, carrots, lima beans, kidney beans, black beans, chickpeas, black-eyed peas and sweet potatoes; these vegetables are a great source of folate, potassium and vitamin A.

  Fruits offer many health benefits, including providing an increased amount of energy. Because fruits are high in fiber, they impart a full feeling faster. Eat a wide variety of whole, fresh fruits. Fresh fruits typically contain less calories and sugar than do dried, canned and frozen fruit. Bananas, melons, apples, grapefruit, berries and papaya are good choices for snacks or meal supplements.

  The vitamins and nutrients in all of these fruits and vegetables can boost energy production and help encourage weight loss.

  Many other foods can also help in weight management. Eat more eggs; eggs are a great source of protein, iron and vitamins D and B12. The protein in eggs impart the full feeling faster and for a longer period. And since eggs are only about 100 calories, pair them with wheat toast and fruit for a healthy, low-calorie breakfast.

  Eat lentils to help reduce appetite and satisfy hunger. Lentils are low in calories and fat and high in protein and fiber. Other foods that can help with weight loss include quinoa, oatmeal, onions and garlic, nuts and seeds, fish and low-fat yogurt.