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World Food Day 2023: 6 items on your plate to lose weight

Synopsis

On World Food Day, it's important to focus on including essential items in your diet for weight loss.

The best foods to help you lose weight can be found in any local grocery store.iStock
The best foods to help you lose weight can be found in any local grocery store.
In today's fast-paced world, maintaining a healthy weight can be a daunting task. However, there are simple yet effective changes that can be made in the daily diet to achieve weight loss goals.

On this World Food Day, let's explore six essential and readily available items that can be included in your meals, making the journey towards a healthier you a little bit easier.

Colourful Vegetables

Vegetables such as carrots, broccoli, and bell peppers are rich in essential vitamins and minerals. Carrots are packed with beta-carotene, a precursor to vitamin A, which is vital for vision and immune function.

Broccoli is a good source of vitamin C, which boosts the immune system, and fibre, promoting digestion. Bell peppers, whether red, green, or yellow, are rich in antioxidants, particularly vitamin C, aiding in skin health and fighting inflammation.

Lean Proteins

Lean protein sources like chicken, turkey, fish, beans, and tofu offer numerous health benefits. Chicken and turkey are low in fat and high in protein, supporting muscle growth and repair. Fish, especially varieties like salmon and tuna, are rich in omega-3 fatty acids, beneficial for heart health and brain function.

Beans, including black beans and lentils, are excellent plant-based protein sources, high in fibre and essential minerals. Tofu, made from soybeans, is a versatile protein option for vegetarians, containing all the essential amino acids necessary for the body.


Whole Grains

Grains like brown rice, quinoa, and whole wheat bread are unprocessed grains that retain their natural nutrients. Brown rice is a good source of manganese and selenium, important for bone health and antioxidant protection.

Quinoa is a complete protein, containing all nine essential amino acids, along with fibre, magnesium, and B vitamins. Whole wheat bread provides complex carbohydrates, giving a steady release of energy, and is often fortified with folic acid, aiding in cell division and growth.

Fresh Fruits

Fruits such as apples, berries, oranges, and bananas are nutrient powerhouses. Apples are high in dietary fibre, aiding digestion and promoting a feeling of fullness. Berries, including strawberries, blueberries, and raspberries, are rich in antioxidants, combating oxidative stress and inflammation.

Oranges are well known for their vitamin C content, boosting the immune system and promoting collagen synthesis for healthy skin. Bananas offer potassium, essential for heart health, and are a quick source of natural energy due to their carbohydrate content.

Healthy Fats

Fats from sources like avocados, nuts, and olive oil are crucial for overall well-being. Avocados are rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.

Nuts, such as almonds, walnuts, and pistachios, provide healthy fats, protein, and fibre, supporting heart health and aiding in weight management. Olive oil, particularly extra virgin olive oil, is high in antioxidants and monounsaturated fats, reducing inflammation and promoting a healthy cardiovascular system.

Water

Water is essential for various bodily functions, including digestion, nutrient absorption, and temperature regulation. It helps flush out toxins from the body, supports joint lubrication, and maintains skin hydration.

Drinking an adequate amount of water throughout the day aids in appetite control, ensuring that your body doesn't mistake thirst for hunger, leading to unnecessary calorie consumption.

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