Natural Foods for Weight Loss

Natural foods are not processed and many are low in calories and fat. They don't have added sugar, oil, flavoring or preservatives and this makes them excellent choices for a weight loss regimen. The benefits of natural foods include vitamin and mineral content and fiber. A diet of natural foods will "almost always help you lose weight and maintain a healthy body image," writes Gary Smalley, author of "Healthy Weight Loss." Adopting a natural food diet for weight loss is easier than you think.

Look for Fresh

• Fresh fruits and vegetables contain phytonutrients that are responsible for health benefits, writes Walter Willett, co-author of "Eat, Drink, and Be Healthy." Since no single fruit or vegetable contains all of the nutrients you need, it's important to eat a variety. Eating a variety of colorful fruits and vegetables ensures you will eat an assortment of the phytonutrients your body needs, writes Willett. While stocking up, be open to try different fresh fruits and vegetables.

  Natural fresh foods include those found in your produce aisle: apricots, asparagus, bananas, beans, berries, cabbage, carrots, cauliflower, celery, cucumbers, garlic, grapefruits, lentils, lettuce, lemon, mangos, onions, oranges, papaya, peaches, peppers, pineapple, plums, spinach, turnip, yams and watermelon.

  When selecting meat, choose the leanest cuts and trim visible fat before preparing. Tuna, cod, turkey, chicken, salmon, lean beef and seafood are a few lower-fat options. Avoid preserved meats, as they will most likely contain chemicals, fats, salt and nitrates. Opt for low fat or fat-free when selecting dairy products.

  Shop for unprocessed grains. They are loaded with fiber, vitamins and nutrients removed during processing. Oats, wheat germ, quinoa, barley, couscous, wild rice and brown rice are a few ideas. When shopping for bread, make sure the label reads "100 percent whole grain" as opposed to "wheat bread."

Include Fiber

• Fiber is essential for weight loss because it makes you feel fuller and it regulates digestion. Fruits high in fiber include raspberries, blueberries, strawberries, pears, apples, figs, bananas, oranges, raisins, apricots, cantaloupes, grapefruit, pears, kiwis, prunes, plums and peaches. Vegetable sources of fiber include avocados, beets, broccoli, mushrooms, yams, potatoes with skins and peas. Flax seeds, almonds, walnuts, cashews, peanuts, pumpkin seeds and pistachios are also natural foods containing fiber.

Learn Portion Sizes

• Knowing how much to eat is as important as knowing what to eat. Knowing what constitutes a serving will help you control caloric intake. One-half cup of oatmeal, rice, spinach and broccoli are one serving each (this is about the size of one cupped palm). One cup of carrots (two cupped palms), one banana and one orange also consist of one serving. A baked potato about the size of a fist is one serving. Three ounces of poultry or meat is approximately the size of a deck of cards. Three ounces of fish is about the size of a checkbook. One ounce of cheese looks like two dice.