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- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
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List of Non-fattening Foods
Dieting and losing weight can be difficult when the highly processed foods you are used to eating are full of fat and calories. Foods that are non-fattening include those that pack a punch when it comes to nutrition but are light on the calories and fat. Fruits, vegetables, whole grains and lean meats will help you lose weight, keep you feeling full and help your body function at its highest level. Keep in mind that although these foods technically are "non-fattening," any food eaten in excess can cause weight gain.
Colorful fruits are low in fat yet high in nutrients, which make them an efficient way to manage your weight and not pack on the pounds. Fruits can add plenty of volume to your dishes while keeping the calories down. Apples, bananas, blueberries and grapes are great snacks as they are low in calories. Fresh fruit is best, but frozen fruit that is not packed with sugary syrup is also good for weight loss.
Adding more vegetables to your diet will help you lose weight. Vegetables have little to no fat and bulk up your meals to keep you feeling full and not deprived of food. Steamed, fresh vegetables without sauces are excellent when paired with lean meat such as baked chicken or fish for a delicious and non-fattening dinner. Adding more vegetables to your diet can also help you fight chronic diseases such as diabetes, cancer, stroke, heart disease and hypertension.
Lean Meat and Protein
Quality, lean meats include fresh fish, chicken and turkey. You can also get your protein from non-fattening sources such as eggs, soy and beans. Watch your portion sizes of any meat or protein, as the calories add up quickly. Boil, bake or grill your meats without heavy marinades, sauces or added fats such as butter or oil. While meat and proteins such as soy are not fat free, they are low in fat and will give you energy and keep you feeling full. Remember, a little fat is important for your body to grow and function, to have energy and to keep your cells and organs well maintained.
Whole grains are a healthy carbohydrate that will keep you feeling fuller for longer. Most whole-grain foods are low in fat. Avoid processed and refined carbohydrates and instead eat brown rice, quinoa, whole-grain pasta, barley and millet. These foods are rich in fiber, antioxidants and phytochemicals, leaving you full of energy and keeping your heart healthy.
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