Extremes don’t last; habits do. Two nutritionists share the seven foods they’d always keep on hand to make healthy eating the easy option.
New York nutritionist Rachel Stahl and Danielle Starin, Director of Nutrition at Nutritionix, say the secret isn’t cutting out food groups. It’s stocking your kitchen with foods that keep you full and make a quick, healthy meal easy.
1. Plain Greek yoghurt
It’s not just for breakfast. “It really shines as a weight loss superfood when used as a substitute,” says Starin. “Try it instead of sour cream, mayo, or even as a fruit dip.”
2. Sparkling water
It’s a swap for sugary soft drinks that also keeps you hydrated. “Sometimes thirst can be misread as hunger, [but] staying hydrated can help you to recognise the difference,” says Stahl.
3. Nuts
They combine protein, fibre and good fats to hold off hunger. Starin suggests keeping portions to “around one ounce” (about 30g). Stahl rates almonds, which can “fit well into a healthy eating plan”.
4. Wholemeal pasta
It has more fibre than white pasta, so it keeps you fuller. “It can be tossed with some pasta sauce for a healthy meal in less time than it takes for pizza delivery,” says Starin.
5. Beans, chickpeas and lentils
They’re high in plant protein and fibre, cheap, and good for your gut. Add them to soups, salads and curries.
6. Cucumbers
They add crunch and volume for very few kilojoules. “The water content keeps you hydrated, and the crunch keeps you interested,” says Starin. Use slices instead of crackers, or add them to wraps and dips.
7. Lean poultry
“Protein is the darling of nutrients for weight loss, and lean poultry is a great source,” says Starin. Choose skinless chicken breast or lean turkey mince, grilled rather than fried.
