Nutrient Dense Foods for Weight Loss

Choose low-calorie, nutrient-dense foods instead of higher-calorie/higher-fat options.

Examples:

  • Whole wheat bread/tortillas/wraps
  • Whole wheat crackers
  • Low-calorie whole grain cereals (1 serving = less than 150 calories)
  • Low-fat granola bars
  • Oatmeal
  • Vegetables
  • Fruits
  • Skim or low-fat milk
  • Fat-free or light yogurt
  • 2% cheese
  • Low-fat cottage cheese
  • Chicken
  • Turkey
  • Lean cuts of red meat
  • Fish
  • Eggs and egg whites
  • Vinaigrette salad dressings
  • The following in moderation:
    • Peanut butter
    • Nuts/seeds/flaxseed
    • Avocado
    • Olive oil

Some examples of high-calorie foods to limit are as follows:

  • White flour, processed foods/snacks
  • Packaged baked goods/desserts
  • High-calorie breads (biscuits, bagels, croissants, etc.)
  • High-calorie cereals (1 serving = 200 calories or more)
  • Granola
  • Trail mix
  • Muffins
  • Heavy pasta dishes
  • Chips
  • Fried foods
  • High-fat meats/skin on meat
  • Heavy sauces/gravies
  • Whole milk
  • High-calorie protein powders
  • Juice
  • Sodas
  • Tea sweetened with sugar
  • Alcohol

Source:  The American Dietetic Association

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5 responses to “Nutrient Dense Foods for Weight Loss

  1. This is one of the best nutritional foods list I’ve seen on the internet, thanks.

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