Olive oil: “Olive oil is the healthiest of oils,” says Mumbai-based nutritionist Naini Setalvad. It not just reduces the amount of bad cholesterol and increases the amount of good cholesterol in the blood, but it also keeps you full for longer.
Apples: Apples are low in calories and are a good source of fiber. “The fiber and pectin in apples helps you feel fuller for longer,” says Mumbai-based dietician, Maithili Pashtekar. Enzymes in apples help you digest food more effectively too.
Tomatoes: Tomatoes are great for health due to their high vitamin C and antioxidant levels. “They are also low in calories,” says Naini. They can be had in almost any form- in soup, salad, in a dal and even raw. Tomatoes not only keep heart diseases and cancer away, but will also make your skin glow. These keep you fuller for longer too.
Coconut: Coconut contains healthy fats that will keep you feeling full. “One tsp of coconut in your food will prevent you from bingeing,” Naini adds. The healthy fats in coconut help your body absorb all essential nutrients.
Lemon: Vitamin C in lemon boosts metabolism, thus keeping you slim. “Fresh lemon juice also cures acidity and helps keep chronic diseases at bay.”
Green tea: Green tea is a great source of antioxidants. According to Maithili, “These speed up metabolism and fat burning.” A cup or two of green tea a day will also help you lower levels of bad cholesterol.
Walnuts: “Widely known as brain food, walnuts are a good source of omega-3 fatty acids.” This helps in keeping you full and therefore, makes for a good snack.
Sprouts: Eating sprouted pulses like mung bean (moong dal) or black chickpeas also help you lose weight. A good source of protein and fibre, these keep you fuller for longer too. They are also a good source of essential vitamins and minerals.”
Grapes: “Just a handful of grapes make for a great snack,” says Maithili. They are full of fibre and water that will fill you up. What’s more, they are a great source of antioxidants that will help prevent ageing.
Yogurt: Yogurt is a good source of protein and calcium that helps you burn fat. According to Sushila Sharangdhar, a Mumbai-based dietician, it is a good source of probiotic bacteria which keeps your digestive system healthy.
Prunes: “Low in calories, high in fibre, prunes also have a low glycemic index,” says Naini; so they can be eaten by diabetics too. Known to keep you fuller for longer, this is also a good blood purifier.
Carrots: Carrots are a good source of complex carbs that keep you from getting hungry too quickly. According to Maithili, they are also a good source of fibre vitamins A and B complex. These improve your bowel movements too.
Bananas: High in water content and fibre, a banana could easily satiate a person’s craving for an unhealthy/ oily evening snack. According to Naini, “Bananas are also a good cure for constipation. And as it contains serotonin, it is also a mood booster."
Kiwi: Kiwis too make for satiating snacks. “High in fibre, these fruits are low in calories and in glycemic index.”
Oats: Oats in the form of bars and cookies are another healthy snack. “It is high in fibre and will keep you fuller for longer,” says Maithili. For that matter, any grain eaten whole is healthier as they help you absorb other nutrients better, she suggests.
Sweet potatoes: This is one side dish you can eat for a meal. “With a low glycemic index, they can easily satiate your sweet cravings,” according to Maithili. They are also loaded with fibre that fill you up without making you feel sluggish.
Spinach: “Spinach is one of the healthiest vegetables around,” says Maithili. It is loaded with fibre, iron and folate. A cupful of spinach has only 35 calories and can be had in almost any form from dals and soups to salads and with pastas too.
Beets: Loaded with fibre and healthy sugars, beets can stave off hunger, according to Maithili. They will also keep your heart healthy.
Flax seeds: Eaten plain or sprinkled on salads, flax seeds are a good source of omega-3 fatty acids. “It also keeps your cholesterol levels in check and aids digestion.”
Pears: Pears contain pectin fibre that helps in decreasing blood sugar. “Pears help in weight loss as they limit the amount of fat cells by limiting the amount of fat your cells can absorb,” says Sushila. Pectin also causes cells to release excess fat deposits.
Fish: Fish can also be called heart food as they are a good source of omega-3 fatty acids. “These fatty acids increase insulin sensitivity which increases muscle mass. And muscle mass increases your ability to burn fat.”
Oranges: “A good source of vitamin C, they are a good way to keep the winter flu away too,” Maithili says. This low-calorie fruit with high water content can easily satiate your sweet tooth.
Broccoli: “Broccoli is a great source of vitamins A and C and calcium too,” says Maithili. Make soup out of it or add it to whole wheat pasta for a wholesome low-cal meal.
Eggs: Eggs are a healthy source of protein. “A medium-sized egg contains only 70 calories,” says Sushila. Eggs contain amino acids that aid fat loss. They also helps to stabilise blood sugar levels and maintain lean muscle tissue.
Cottage cheese: According to Sushila, low fat cottage cheese is another healthy source of protein. “It is also a good source of calcium,” she adds. The calcium helps you burn fat, resulting in a leaner you.
Combine these foods with adequate exercise and avoid fried, processed or foods with preservatives for a leaner and fitter you.
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