Nutrition Tips : What Foods Should I Eat to Lose Weight?

Nutrition Tips : What Foods Should I Eat to Lose Weight?


My name is Christine Marquette and I’m a registered
dietitian with the Austin Regional Clinic, and I’m going to talk to you about what kind
of foods to eat to lose weight. One of the big things to keep in mind when you’re choosing
foods and you’re working on weight loss is to choose foods that help you to feel full.
So that means choose foods that have a lot of fiber. High fiber foods are going to come
primarily from whole grain products, so things like brown rice, oatmeal, whole grain cereals,
whole wheat bread. Rye bread in particular is a very good choice, because rye bread actually
has a type of fiber that makes you feel full faster than some of the other grains, so that’s
an excellent choice when you’re working on weight loss. Other foods that have a lot of
fiber basically all of your fruits and your vegetables. The other nice thing with fruits
and vegetables is they have a high water content so they have a high water volume. A lot of
times when you’re increasing your food volume and you’re using foods like fruits and vegetables
that are low calorie, that in itself helps you with weight loss because you get full,
with a smaller amount of calories. The other thing to keep in mind in choosing foods to
lose weight, you still need to include some healthy fats that can also actually help you
feel full faster as well, but you do have to be very cautious about your portion size,
so when using healthy fats, rather than having them for a snack item like say for example
you really don’t want to sit down with a jar of nuts and eat out of the jar, a good way
to use the nuts would be to sprinkle a couple of tablespoons on a salad or to have a whole
grain that has some nuts mixed in it. That way you’re limiting your portion size, but
you’re including that good healthy fat that will help you actually feel satisfied for
a longer period of time. The other thing to choose when you’re looking at your lean sources
of protein, if you’re using any type of meat you want to make sure that you’re removing
all of the visible fat. That type of fat is the kind that’s called saturated. It is different
from the plant source in that the saturated fat is the kind that can increase your blood
cholesterol. The bad cholesterol. So for that type of fat you do want to really be diligent
about limiting your portion size there. So again, just a little information on some foods
to choose to help you to lose weight.