7 Foods to Take Off the Naughty List
- Dietitian.Lauren Hmede
- Apr 9, 2019
- 3 min read
From Egg Yolks to Potatoes:
When you are trying to lose weight the first important step to do is to make healthy dietary choices.
Certain healthy food got bad reputation while people want to lose weight due to their high fat content or even high carbs.
You can follow a well balanced diet while losing weight and still including wide varieties of food to make sure you are getting all nutrients needed. If you omitt some food you may be missing some nutrients. You will not gain weight as well as you are eating few calories than you need.
You can enjoy the following food if you have the proper portion size. Here are seven of the most commonly maligned foods you can add back into your weight-loss diet.
1. Avocados
Portion size is the key while consuming avocado even it is high in fat and calories but avocado is very nutritious and needed to be included in your diet.
Just a third of a medium avocado contains 250 milligrams of potassium and eight grams of heart-healthy monounsaturated fatty acids (MUFAs). They are heart healthy, lower blood pressure and help in weight loss plan.
2. Bread
Many people avoid or completely omitt bread while they are on a weight loss diet. But what they need to know that bread are very important and contains carbs that are needed for normal brain cells functioning and provde body with needed energy.
Plus, bread contains healthy insoluble fibers (about three grams per slice, depending on the type), which is great for digestive system health.
Look for nutrition label and choose always bread made with whole grains.
3. Bananas
Bananas are always omitted while people want to shed extra pounds as they contain high amount of sugar but you need to know that sugar in banana is not refined or processed however it is natural and healthy.
Bananas are rich in potassium and are good option for pre or post workout.
4. Full-Fat Dairy
Full fat dairies get a bad reputation considering their fat content. While low or fat free versions are loaded with sugar I prefer to choose ful fat dairies.
Ful fat dairies improve satiety feeling, are packed with probiotics for healthy gut, calcium for strong bones and protein for building muscles.
5. Potatoes
When consume potatoes in appropriate portion size then you are at the safe side.
One medium potato provides 45 percent of your daily vitamin C requirement, has more potassium than a banana 620 milligrams and is loaded with iron and vitamin B-6.
When combined with protein and healthy fat, blood sugar raises steadily without causing a spike in insulin.
6. Whole Eggs
You should not be affraid of egg yolk due to cholesterol and fat content as egg yolk contain nutrients that your body need.
Cholesterol in healthy doses (less 300 milligrams per day is healthy for the body, as it aides in the building of healthy cells.
Three out of the five grams of fat per egg accounts for healthy fats like monounsaturated and polyunsaturated, which are known tobenefit the heart and promote brain fucntion and health. Plus, eggs are packed with nutrients like selenium, B-2, B-5, B12 and vitamin A.
7. Oil
Oils are usually excluded from the diet due to their fat content but once you omitt oil you are missing many health benefits.
Extra vergin oil contains antioxidant, or coconut oil, which contains lauric acid that can kill pathogens like bacteria, fungi and viruses.
Most plant oils ar erich in omega-3 needed for normal cell growth and functioning. The best bets for cooking oils when trying to lose weight include coconut oil, grapseeds oil and olive oil.
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