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Health and Fitness News

Quality, Not Calories

Want to lose weight and enjoy maximum health? Focus on what’s most important.

Tired of strict diet rules and counting calories? What if you could lose weight and still eat all you wanted? It’s possible. You can lose weight by focusing on the quality of your food rather than the number of calories in your food. Yes, calories matter when it comes to managing weight, but if you eat the right kind of calories, you can eat less overall while still feeling satisfied.

Each food contains its own combination of nutrients. Some are rich with nutrients, provide lasting energy, and keep you feeling full. Others are low in nutrients and high in calories. As you plan your meals with the goal of health and weight loss, focus on the following nutrient-dense foods to get the most bang for your buck.

1: Kale

There are a lot of leafy greens to choose from in the produce aisle, making it hard to know which is best. If you’re looking for the leafy green with the most vitamins, minerals, antioxidants, and fiber, choose kale. Each serving is extremely high in vitamins K1, C, and A, as well as fiber and protein. Make a kale salad, add kale to your smoothies, bake some kale chips, or include kale in your soups.

2: Salmon

As you plan your week’s meals, include salmon at least once or twice. Fish is a healthy way to get protein in your diet, and salmon is a very healthy choice. Especially rich in omega-3 fatty acids, this type of fat lowers your risk of several diseases, including heart disease. Salmon is also high in vitamins and minerals. To avoid contaminants in your fish, choose wild caught rather than farmed. Bake or grill your salmon. Eat it as your main dish or add it to salads or sandwiches.

3: Potatoes

Including potatoes on the list of nutrient-dense foods doesn’t mean you can eat as many French fries as you want. The way potatoes are prepared makes a big difference in how healthy they are. However, potatoes are filled with a wide variety of vitamins and minerals, so they should be part of your diet. They’re also quite filling. Many people avoid potatoes because they’re high in carbs and can cause a spike in blood sugar, but these root vegetables can be part of a healthy diet that leads to weight loss if prepared the right way. Don’t fry them, leave the skin on for added fiber, and use butter, salt, sour cream, and cheese sparingly.

4: Blueberries

All berries are good for you, but blueberries take the lead on nutritional value. Extremely high in disease-fighting antioxidants, blueberries are good for your mental health. They’re also known for reducing your risk of disease and lowering blood pressure and bad cholesterol. Snack on frozen blueberries, sprinkle them on your oatmeal or yogurt, or add them to smoothies or salads.

5: Eggs

Eggs are a complete source of protein, offering all 20 amino acids. One of the most nutrient-dense foods you can find, eggs are a great addition to a healthy diet that leads to weight loss. Many people avoid eggs due to their high cholesterol content. Studies, however, reveal that most people don’t need to worry about dietary cholesterol since it doesn’t raise your “bad” LDL cholesterol. The yolk is especially high in vitamins, minerals, antioxidants, and healthy fat. Eat them for breakfast prepared any way you like, snack on hard-boiled eggs, or make a veggie-filled omelet for dinner.

6: Walnuts

Nuts and seeds are superfoods that should be a regular part of your everyday diet. It’s hard to say which nut is healthiest, but many claim walnut’s high amount of omega-3 fatty acids give it the edge. The fatty acids, unsaturated fats, fiber, plant sterols, and plant proteins in walnuts are known to improve heart health. Just remember that nuts are high in calories. So eat them sparingly for an energizing snack on-the-go. Skip the nuts if they’re smothered in salt, sugar, or milk chocolate.