There are foods that can boost your weight loss program and are super for you.

Include them in
your diet as often as possible — try to add at least two or three each day to your daily menu.

Here are 10 “superfoods” to help you lose weight and feel great:

Tomatoes: very low in calories, source of vitamin A, C and antioxidants. Use cooked and raw.
Try halved tomatoes sprinkled with parmesan cheese and broiled until cheese melts.

Salmon: the super fish, heavy in omega 3 fatty acids, protein and calcium, Vitamin D and B.
Grilled, baked or sautéed, serve over a bed of brown rice with a squeeze of lemon juice.

Green tea: metabolism booster, rich in antioxidants. Try iced or hot. Green tea can be mixed
with black tea if you don’t care for the taste. Add a sprig of mint or lemon for variety.

Broccoli: high in fiber, folate vitamins A and C, low in calories. Stir fry broccoli with garlic and
scallions with a splash of soy sauce for an oriental treat.

Apples: An apple before each meal helps you lose weight. High in pectin and fiber so you feel
full longer. Bake apples with the center filled with walnuts and a sprinkle of brown sugar.

Spinach: Popeye was right about spinach but the fresh kind not the canned kind. High in
antioxidants, vitamins A, K, B and C. Dress a raw spinach salad with olive oil and vinegar
dressing. Add a sliced hard boiled egg and you almost have a perfect meal.

Walnuts: source of protein, healthy fat and fiber. Add chopped walnuts to yogurt to boost the
protein and add some fiber. Or to cooked brown rice for a bit of crunch. Other nuts to try include
almonds and hazelnuts.

Oats: the long cooking kind takes only 5 minutes and is a better source of fiber than quick
cooking. Oats have been shown to decrease cholesterol. Oats are not just for breakfast add them
to meatloaf or meat balls for extra fiber.

Blueberries: the miracle berry, full of vitamins and antioxidants. Blueberries in a salad are an
extra treat. Add a handful of blueberries in the blender with a fruit smoothie.

Garlic: great for cooking and for your health. Reduces cholesterol and blood pressure. Garlic
mellows considerably when cooked. Throw several cloves into the water when you’re making
pasta then smash and add to the sauce.

Just for fun — heres’ a menu which uses all of the superfoods.

Grilled salmon served with broccoli. Spinach salad, cherry tomatoes with garlic dressing. Sliced
apple compote with blueberries baked with oats and walnuts. Iced green tea.
If only there were some kind of potion or pill that had everything you needed for weight loss and
good health. Unfortunately, no such pill exists, but there is a solution -- something that not only
promotes wellness and weight control but tastes good, too. These multitasking "super foods"
provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without
excess calories, and are easy to include in everyday meals. After all, what good is a super food
that is hard to find, difficult to prepare, and the kids won't eat?

Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government's
2005 Dietary Guideline, giving you nutrients that are typically missing from American diets.
According to the Guidelines, Americans need to eat more fruits, vegetables, whole grains, and
low-fat dairy products.

Of course, experts are quick to point out, this list of top 10 super foods by no means includes all
the nutritious foods that should be part of a healthy diet.

"What is ultimately the most important to good health is a dietary pattern that includes all these
foods, along with a wide variety of other nutritious foods and regular physical activity," says
Tufts University researcher Alice Lichtenstein, DSc.

And don't forget that portion size matters, even when it comes to healthy foods. You can take
more liberties when eating simply prepared vegetables, but you should take care to eat other
super foods in sensible portions.

"Foods like nuts are nutrient rich, but if you overeat them you can pack on the pounds, and that
defeats the purpose," says Elisa Zied, MS, RD, author of Feed Your Family Right!

1. Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and
contains a great package of other nutrients, including protein and potassium. It can also
be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be
enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial,
heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt
better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit
to control sweetness and calories. Versatile yogurt can also be used in entree and bakery
recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food
that has only 83 calories per cup and is easy to slip into coffee to help you get one of the
recommended three servings of dairy each day. "Dairy foods contain practically every
nutrient you need for total nutrition -- and in just the right balance," says bone health
expert, Robert Heaney, MD. "No other food group in the diet is as complete or as
economical."
2. Eggs make the list because they are nutritious, versatile, economical, and a great way to
fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer
calories during the day and lose weight without significantly affecting cholesterol levels,"
says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food
Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good
for brain development and memory. Enjoy them at any meal or hard-cooked as a portable
snack.
3. Nuts have gotten a bad rap because of their high fat content. But their protein, heart-
healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The
key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small
doses, and studies show they can help lower cholesterol levels and promote weight loss,"
says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also
contain plant sterols and it takes longer to crack the shell and eat them, making it easier to
control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans,
an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes,
baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting
together your own "100-calorie packs" of nuts for easy and portable snacks.
4. Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward.
"One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a
good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which
is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The
sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with
a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also
have a mild laxative effect due to their high fiber content.
5. Quinoa is now readily available in many supermarkets and is one of the best whole
grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting,
high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good
source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin
E, and selenium to help control your weight and lower your risk for heart disease and
diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed
with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half
your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat,
whole wheat, wild rice, and millet.
6. Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which
helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your
body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium,
and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-
healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the
centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups,
stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.
7. Salmon is a super food because of its omega-3 fatty acid content. Studies show that
omega-3 fatty acids help protect heart health. That's why the American Heart Association
recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200
for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat.
You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on
top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds
of fish, like canned tuna. And what about the mercury content? (Mercury is known to
accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far
outweigh any risks, but if you are concerned, check with your doctor," says Zied.
8. Broccoli is one of America's favorite vegetables because it tastes good and is available all
year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and
has plenty of fiber to fill you up and help control your weight. "Some people think beta-
carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an
 excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried,
roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.
9. Sweet potatoes are a delicious member of the dark orange vegetable family, which lead
the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin
C, calcium, and potassium) for a baked white potato. And before you add butter or sugar,
taste the sweetness that develops when a sweet potato is cooked -- and think of all the
calories you can save over that loaded baked potato. "If we eat more foods like sweet
potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt
the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark
orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell
peppers.
10. Berries pack an incredible amount of nutritional goodness into a small package. They're
loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to
help control blood sugar and keep you full longer. And their flavors satisfy sweets
cravings for a fraction of the calories in baked goods. Blueberries lead the pack because
they are among the best source of antioxidants and are widely available. Cranberries are
also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous
dishes, from salads and cereals to baked goods and yogurt.
11.
Tired of doing workouts, jogging and other weight loss remedies? What if simply eating
can reduce your weight! No kidding, just try these superfoods that are not only nutritional
powerhouses but also help you achieve that oh-so-desirable slim figure and fitness.

Here is a list of best superfoods for guaranteed weight loss that will set your weight
straight. Take an inspiration and go on to achieve that ‘dream figure’.
12.

Oats

Yes, oats work wonder as they contain high quantity of fiber. Consuming a bowl of oats
in breakfast keeps you full throughout the day and help boost metabolism thereby
burning fat.

Avocadoes

If you are trying to lose weight, this nutritional fruit can actually help you a lot. It
contains ample amount of fiber that gives a feeling of fullness, so that one can stay
satisfied with food for longer and proper digestion can also take place.

Eggs

For those who want to lose weight, eggs are the best way to start your day. Studies
suggest that eggs contain an ingredient that can help to cut down calories consumed
during each meal.
 Dark chocolates

Gone are the days when you used to think that chocolates were major reasons in weight
gain. Good news is that dark chocolates can actually aid in weight loss as they contain
high quality cocoa powder which is rich in antioxidants and thereby helps in slimming.

Salmon

Salmon is an effective diet when it comes to weight loss as despite having fairly high fat
content, it contains healthy omega-3 essential fatty acids that serve as a good weight-loss
tool. It is a better option than read meat any day.

Broccoli

Though it is mostly known for its cancer fighting ability, but since it contains a high
quantity of fiber, it also prevents weight gain. It also helps in lowering of cholesterol
thereby boosting your heart’s health.

Brown rice

If losing weight is your motto for this year, try brown rice. It is a superfood that is low in
calorie but has high fiber content; it keeps you full throughout the day thereby serving the
purpose of weight loss.

Wine

Yes, now drink wine for not just good health but also to stay thin. Researchers suggest
that light-to-moderate intake of wine protects against weight gain.

Green Tea

Green tea is an excellent food for weight loss as it contains an ingredient called
polyphenols that helps in dissolution of triglycerides which are deposited in our body.
Not just this, it also boosts endurance level of a person which means one can exercise for
long thereby aiding in weight loss.

Oranges

And last but certainly not the least is the mighty food namely orange that too helps in
aiding weight loss as it contains large amount of fiber and Vitamin C that boosts
metabolism and helps in weight reduction.

Top Ten Superfoods for Weight Loss

May 21, 2009 by admin
Here is a list of 10 Superfood groups to support a healthy weight loss and management program.

Super Food Groups

Each group is followed by a list of its primary functions in fighting weight gain, and the “STAR”
and “Runners Up” foods in it.

1. Rich Cold-Water Fish: Anti-inflammatory Omega-3 Fats

TOP CHOICE:  Wild Alaskan Salmon
Runners up:  Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout,
Tuna
2. Favorite Fruits: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient
Obesity-Fighters
TOP CHOICES:  Apples, Grapefruit
Runners up:  Berries, Pears, Peaches, Plums, Prunes, Cherries, Oranges
3. “Back to Mono” Fruits: Fiber, Anti-inflammatory Antioxidants, Anti-
inflammatory/Anti-Adiposity Fats, and other Phytonutrient Obesity-Fighters
TOP CHOICE:  Avocado
Runners up:  Olives, Coconut, Acai
4. Hot Calorie Burners: Anti-inflammatory Antioxidants, Fiber, and other Phytonutrient
Obesity-Fighters
TOP CHOICE:  Chili Peppers
Runners up:  Cayenne, chili powder
5. Nuts and Seeds: Fiber, Anti-inflammatory Fats, and other Phytonutrient Obesity-
Fighters
TOP CHOICE:  Sesame Seeds and Sesame Butter (Tahini)
Runners up:  Flaxseed, Walnuts, Cashews, Filberts, Pumpkin seed, Hemp seed
 6. Low-Fat Probiotic Dairy Foods: Nutriceutical Obesity-Fighters
TOP CHOICE:  Low-Fat Yogurt
Runners up: Low-Fat Kefir, Low-Fat Probiotic Milk
7. Beans (legume family): Fiber, Anti-inflammatory Antioxidants and other Nutriceutical
Obesity-Fighters
TOP CHOICES:  Chana Dal (AKA Bengal gram dal or chholar dal), Lentils, Chickpeas,
Mung Beans, Hummus (chickpea puree)
Runners up:  Kidney Beans, Navy Beans, Pinto Beans, Black Beans
8. Heritage Whole Grains: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient
Obesity-Fighters
TOP CHOICE:  Oats
Runners up:  Hull-less Barley, Buckwheat
9. Spicy Sugar-Stabilizers: Anti-inflammatory Antioxidants and other Phytonutrient
Obesity-Fighters
TOP CHOICES:  Cinnamon, Turmeric
Runners up:  Cloves, Fenugreek
10. Anti-inflammatory Vegetables: Fiber, Anti-inflammatory Antioxidants, and other
Phytonutrient Obesity-Fighters
TOP CHOICES:  Spinach, Kale, Chard, Collards, Root Vegetable Greens (Turnip,
Mustard, Beet)
Runners up:  Brussels Sprouts, Broccoli Florets, Broccoli Sprouts, Bell Peppers, Onion-
Garlic (Allium) Family, Eggplant, Green or Red Cabbage (red has the higher anti-oxidant
potential), Aromatic Culinary Herbs (e.g., parsley, mint, rosemary, thyme, basil,
oregano), Lettuces (various types), Wheat and Barley Grasses, Blue-Green Algae and
Spirulina

- See more at: http://www.dailyperricone.com/2009/05/top-ten-superfoods-for-weight-

loss/#sthash.aE3hvKHj.dpuf

Slimming superfoods

By Sarah Klein

So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases,
improve your eyesight, and even keep your mind sharp. But did you know new evidence
suggests these foods can also help you get—and stay—slim?

Read on for the top superfoods for weight loss, and how to pack them into your daily diet!

Apples

An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal
ate fewer calories overall than those who had a different snack. Plus, the antioxidants in apples
may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple
shape."
Eat more Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a
medium apple and sprinkle with 1/2 tsp

Apples

An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal
ate fewer calories overall than those who had a different snack. Plus, the antioxidants in apples
may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple
shape."

Eat more Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a
medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for
1 1/2 minutes.

Blueberries
Did you know that much of the power of blueberries lies in their color? That
deep-blue hue is a by-product of flavonoids — natural compounds that protect
the brain's memory-carrying cells (neurons) from the damaging effects of
oxidation and inflammation. Since blueberries are one of the best sources of
flavonoids you can find, it's no surprise that this superfood has been shown to
help preserve memory function. Blueberries, like other berries, also have a high
water content, which makes them hydrating for your skin and other cells of the
body.

Black beans
A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of
the saturated fat found in other protein sources, like red meat.

Oats
Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs
4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Avocados
There's no reason to be afraid of eating fats—as long as they're the right fats.

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your
body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat
melt away. The creamy fruit is also packed with fiber and protein.

Salmon
Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18
to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to
boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds,
while their low-fat diet counterparts gained, on average, 6.

Broccoli
Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with
a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems
too.

Brown rice
Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving
contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories.
One study found that women who ate a higher-energy-density diet gained three times as much
weight over six years than women eating a low-energy-density diet.

Pears
Just one pear packs 15% of your daily recommended amount of fiber. One study found that
women who ate three pears a day consumed fewer calories and lost more weight than those who
didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding!

Kidney beans
One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5
grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs
nearly 2 grams of this slimming carb.

Try this recipe: Red

Green tea
This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the
antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a
day could help you lose twice as much weight, most of it around your middle.