Jessica Ball, M.S., RD suggests increasing vegetable intake to lose weight or improve health. "Adding a side salad to your meals is a delicious way to fill up and add fiber and nutrients."
Snacks are crucial for weight loss because they prevent hunger between meals. Popcorn lets you eat a lot for few calories, so you'll feel full while losing weight.
Olive oil is healthy and goes with everything. 14 grams of healthy fat—including mono- and polyunsaturated types—are in one tablespoon. "A little olive oil makes stuff taste so much better.
Whole-fat dairy doesn't cause obesity, despite popular fad diets. It may even prevent it. Low-fat yogurt has fewer calories but less flavor.
Chia seeds may be the best-kept weight-loss secret. "If you want more fiber, chia seeds are a must-buy. The tiny seeds are filling and nutritious, with 10 grams of fiber.
"Eggs are such a great option, especially if you don't want as many carbohydrates or if you're gluten free," Killeen says.
A good breakfast fuels a productive day. Breakfast eaters are slimmer and easier to maintain, according to research. Ball says soluble fiber in oats promotes fullness and lowers cholesterol.
Nuts contain healthy fats and protein, and research suggests eating more of them may reduce weight gain and diabetes risk.