5 Foods Dietitians Recommend

For Successful Weight Loss, Focus on Healthy Eating, not Limitation

Photo of Kelly R. Smith   by Kelly R. Smith
Foods that fight nutrient deficiencies
Foods that fight nutrient deficiencies
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Too many so-called weight loss diets focus on limiting what allow ourselves to eat, which sets us up for either failure at worst or a bad experience at best. Another popular approach is intermittent fasting. This helps by focusing on when we eat rather than what we eat. In this article we will take a look at specific foods that we should eat that most of us enjoy and are very versatile.

  • Basil seeds. These might be a little-known member of the culinary landscape (bet you don’t have any in your pantry), but basil seeds offer double the digestion-regulating fiber as chia seeds. Not only that, basil seeds are nutrient-packed. They contain lots of calcium for bone-building, magnesium, and iron, and plenty of inflammation-fighting antioxidant properties. If you can’t find them locally (the kind packaged for food not planting), I get mine on Amazon.com. Nutrineat.com says, “They help maintain the arteries clean and clear. They do not allow cholesterol to stick on the walls of the arteries. Thus, they help lower the risk of heart attack and stroke. As the soaked seeds form a thick mass, they make a filling drink. When taken before meals, it can curb overeating. Thus, it can help maintain weight.”1
  • Barley. If you are into grains, barley is a great choice. Similar to oats, bike oats, barley contains soluble beta-glucan fiber that is fantastic for regulating digestion and supporting a healthy gut microbiota. Nutritiondata.self.com says that a one cup serving contains 193 calories, 44.3g carbohydrates, 6.0g dietary fiber, and a low 0.7g total fat.2
  • Eggplant. This vegetable is not only very affordable and available, it lends itself to dishes such as no-fry eggplant Parmesan, a personal favorite. One cup of raw eggplant has just 20.5 calories and 4.8 grams of carbohydrate, about half of which comes from fiber (2.4 grams). There are about 3 grams of naturally occurring sugars in eggplant. Eggplant is a low-glycemic food coming in at a “1” for a single serving. This makes it a great food before a long workout.
No-fry eggplant Parmesan recipe, breading
No-fry eggplant Parmesan recipe, preparation (recipe listed below)
  • Spaghetti squash. This one is also very affordable and easy to find in most grocery stores. Spaghetti squash is an easy-to-prepare, plant-based, low-carb veggie option. It’s high in vitamins B6 and C and fills you up with high-fiber content. And who couldn’t get a bit more fiber in their diet? One cup (150g) of spaghetti squash comes in at just 42 calories and 10 grams of carbs as compared to 220 calories and 43 grams of carbs in standard pasta. All this makes it a great diet choice. Don’t forget to compost those hulls; your ornamental or vegetable garden will thank you.
  • Black beans. Black beans are a gut health superfood because they’re super high in fiber at only 15g per cup. They offer a fermentable resistant starch that helps foster a healthy gut microbiota. The right combo of fiber, protein, and slow-digesting carbs keep your blood sugar stable yielding longer-lasting energy levels. Black beans also contain a number of critical minerals such as zinc, iron and energizing copper.

Adding these 7 foods dietitians recommend for your diet will result in successful weight loss and a more varied diet.

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  1. Nutrineat.com, Basil Seeds Vs. Chia Seeds – A Complete and Detailed Comparison, https://nutrineat.com/basil-seeds-vs-chia-seeds
  2. Nutritiondata.self.com, Barley, pearled, cooked Nutrition Facts & Calories, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5680/2

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

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