The Best Foods for Dieting

Clean, natural foods are the best choices for dieting because most clean foods are naturally low in fat, calories and sodium. Foods such as fruit, vegetables, lean meat and nuts are high in fiber and protein. This gives your body a more satisfied, full feeling, which helps keep your hand out of the cookie jar. Avoid slathering food in sauces, salt, deep frying, or adding sugar or artificial sweeter.

Choose Fiber Rich Foods

• High-fiber foods should be your main food source for a successful diet. Natural fibrous foods not only keep you feeling full longer but you'll also experience health benefits such as a lower incidence of certain cancers, diabetes, lower blood pressure and a healthier heart.

  The average American consumes just 10g of fiber per day. For the ultimate health benefit, you should eat between 24 to 38g of fiber.

  The good news is that these foods are abundantly available at your local grocery store, farmers market or organic food market. Select a wide variety of fruit and vegetables.

  Legumes top the list of foods that are highest in fiber, which include black beans, split peas, kidney beans, pinto beans and navy beans. Bran cereal actually tops the list at 19.94g of total fiber per gram. When you eat beans, you get a one-two punch and get both fiber and protein. A 1/2 cup of beans contains as much protein as 3 oz. of broiled steak.

  Other vegetables to include in your diet are the dark green and leafy foods such as broccoli, kale, collard greens, spinach and mustard greens because of their high vitamin and mineral content.

Protein Foods for Energy

• Balance the vegetables and legumes with small amounts of lean meat to fuel your metabolism and provide energy. Protein foods help to keep you feeling fuller for a longer amount of time.

  Not all protein sources are created alike. Choose only lean meats and fish for optimum results. For example, fish is the top source of protein because it is low in fat and many fish, such as salmon, are high in omega-3 fatty acid. White meat from chicken or turkey is another excellent protein source, but steer clear of dark meat as it is higher in fat. Eating lean beef has its benefits such as adding one extra gram of protein than chicken and containing zinc, iron and B12.

Diet Recipes

• Develop recipes that satiate the pallet while helping your body burn fat. Try navy and black bean soup with spinach. Simmer one can of navy beans and 2 cups of shredded spinach in 1 tsp. of olive oil and two cloves of minced garlic until beans and spinach are hot. Remove from heat and let sit until cool. When the beans and spinach are cool, pour into a blender and add 1 cup of chicken broth. Add half a can of black beans to the blender and mix until creamy. Pour mixture into a pot and simmer on the stove on low heat. Add the rest of the black beans, and continue cooking until warm.

  Have grilled chicken with vegetables for dinner. Marinate a 3-oz. piece of skinless boneless chicken in 1 tsp. of olive oil and a dash of sea salt. Wash and chop 2 cups of your favorite vegetable and mix with 1 tbsp. of olive oil and 1/2 tsp. of sea salt. Toss in an oven-safe skillet and roast in the oven at 375 degrees F for 20 minutes. Heat the grill and grill the chicken breast thoroughly on both sides until slightly brown and juices run clear. No grill? Simply roast the chicken in a non-stick skillet over medium-high heat on the stove, turning often to brown each side.