Most vegetables are a staple in weight management programs
There are many healthy options to enjoy that are ideal for maintaining a healthy weight. Generally, those conscious about their weight and appearance should focus on a diet that primarily consists of vegetables, some fruits, whole grains and lean protein. While various diets disagree on the percentage devoted to various macronutrients--carbohydrates, proteins and fats--most agree that a diet rich in plant matter and lean proteins is ideal for weight loss and management.
Breakfast
For a healthy breakfast, consider a light omelet. Eggs are a great source of protein and are relatively low in calories. Whether you choose egg whites or use entire eggs, they are a great way to maintain satiety throughout your day. Omelets are also a great way to sneak in many vegetable sources like spinach, peppers, mushrooms and tomatoes. Yogurt is a great source of calcium, a nutrient that the researchers at the University of Tennessee have shown to be beneficial tool in maintaining a healthy weight. Lower fat yogurts have fewer calories than their full-fat counterparts, and can be an excellent start to the day. Multi-grain cereals and oatmeal are great morning options as they contain healthy whole grains and plenty of fiber. Both help to maintain satiety while slowing digestion, making you feel full much longer.
Lunch
A salad made with a wide variety of garden vegetables is an excellent choice for lunch options. For maximum fullness, make sure to include a healthy portion of leafy greens and top them with any vegetables that you enjoy. When considering which fats and proteins to include, use olive oil, coconut oil and avocados to ensure an adequate fat intake. Eggs, fish, chicken and lean cuts of steak are an excellent source of lean protein. When selecting protein, remember to focus on those with fewer calories to ensure weight maintenance.
Dinner
If you're short on your vegetable count for the day when dinner rolls around, consider spaghetti squash, a spaghetti substitute made almost entirely of vegetables. Similarly, veggie-burgers make excellent dinner options. Salmon, or other fish varieties--whether baked, grilled or steamed--along with some side vegetables make for an excellent meal. Consider pairing it with broccoli or a leafy salad. If weight loss is your goal, it may be better to pass on the potato side and double up on the green vegetables instead. Portion control is also crucial when maintaining a healthy weight--a single serving of fish is 4 ounces, or roughly the size of your palm.
Tags: maintaining healthy, fewer calories, great source, healthy weight, lean protein, maintain satiety
