Top Ten Foods that Help You Maintain a Healthy Weight

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What are the best foods to help you maintain a healthy weight? Good question? And if you figure that one out you are well on your way to figuring out how to live a long and healthy life. Why? Because being overweight and long life usually don’t go together.

The simple secret to maintaining a healthy weight is in the food we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – The beauty of beans is that they are a plant protein so they contain very little fat, carbs and calories. Since they are fiber rich they help keep your digestive system healthy. If your weight loss diet comes up a little short in the fiber department then just add a healthy portion of beans to fill in the gap.

The problem with beans is that they can give you gas. Many people claim that soaking them overnight in water helps.

2. Oatmeal – Oatmeal is coming back into popularity. Studies indicate that oatmeal can lower blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. The thing I like about oatmeal is that it fills me up faster than boxed cereals. Oatmeal is also much better for me by adding fiber to my diet and keeps hunger pains at bay and my blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin A and C. Antioxidants fight free radical damage in your body. You probably didn’t know your body had free radical damage going on. Well it does and you need to do something about it. The simple solution is to add more fruits to your meal plan. They will help repair the damage already done and also help reduce the risk of cancer.

Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables help guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

Definition: Atherosclerosis is a condition in which fatty material collects along the walls of arteries. This fatty material thickens, hardens (forms calcium deposits), and may eventually block the arteries. (https://health.google.com/health/ref/Atherosclerosis)

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Aside from the fact that peppers are colorful, they contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you might be tempted to call the fire department to dowse the heat in your mouth. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but the kinds fats that are good for you. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – The Açai (pronounced “Ah-Sigh-EE) berry has been in the news a lot lately. It’s rich in antioxidants and increases energy. Eating Açai berries will help you get more done and look better while doing it. You can get Açai juice and supplements in your health food store.

10. Yogurt – Yogurt contains calcium, Vitamin B, and protein. Go for the fat free variety, it’s much better for you. If you don’t drink milk, yogurt is an alternative to get your calcium in to your body to build strong bones and teeth. Yogurt contains friendly bacteria to help promote a healthy digestive system.

Building a strong body and maintaining a healthy weight begins with what you eat. Try these top ten super foods to get started on the right foot.

To Your Good Health,

Mark Hanson

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