Foods 5-7, plus bonus nutrition tips
5. Whole grains
Whole-grain breads and pastas are rich in fibre, folate and vitamin B6 and keep your digestive system working well. According to a research study in the American Journal of Clinical Nutrition, whole grains can be beneficial in dropping excess weight because they fill you up.
6. Sweet potatoes
Orange sweet potatoes, or yams, are much better options than their white counterparts. They are low in sodium, fat and cholesterol. Sweet potatoes are also a good source of dietary fibre and potassium and a very good source of vitamins A, C and manganese, an essential nutrient. These delicious spuds are slightly higher in sugar, so eat them in moderation for weight loss.
7. Green tea
This beverage scores nutritional points for being loaded with antioxidants. Specifically, the antioxidant in green tea, called epigallocatechin gallate (EGCG), has been shown to boost metabolism and help with fat loss. The question is, how much is enough? Research shows that drinking three cups of green tea per day is enough to boost metabolic rate and speed up fat oxidation, leading to weight loss.
In addition to the foods and drink listed above, try to make your plate as colourful as possible with fruits and vegetables. A recent Statistics Canada study showed that Canadians still eat fewer than five servings of fruits and vegetables per day. In the cooler months, increase your family's fruit and vegetable intake by making pureed soups (squash and apple, carrot, and tomato), adding vegetables to a stir-fry or stew (broccoli, cauliflower) and eating delicious baked apples for a healthy treat.
Your body may take a bit of a "hit" during autumn and winter because of inactivity, poor nutritional choices and a lack of vitamin D from fewer hours of sunshine. Take charge of your health by choosing comfort foods that fill you up and keep your weight down, and stay well over the colder months.
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