February 2021

List of Foods for Healthy Weight Management

Managing your weight can be really difficult. It needs a lot of consistency and discipline to maintain an ideal wait.

The major factor that affects your weight is the food you eat daily. And being aware of the food you eat and its effect to your body makes a vast difference in your weight loss journey.

But what to eat and not eat for healthy weight management? What are the healthiest foods to eat every day?

Here is a simple guide for you:

LIST 1: FOODS TO INCLUDE EVERY DAY

Greens are healthy & low in calories, making them a great food to eat every day.

Nuts are a good source of protein and healthy/essential fats and minerals such as zinc, selenium and magnesium .

Carrots are great for fibre, Vitamin A - which is a common deficiency seen after WLS .

Whole grains are rich in fibre and will keep you fuller longer they also have Low GI - so will help to manage insulin and blood glucose levels .

Fruits and green tea have antioxidants and resveratrol, known to promote longevity
3 cups of green tea daily begins with it HUGE health benefits.

Lean cuts of meat provide protein and iron, choose white meat 3 x per week.
Red meat 2 x per week choose grass fed, five star and organic meats where possible.
Small portions now mean you can make it count with good quality.

LIST 2: FOOD TO EAT 3 TIMES A WEEK FOR GOOD HEALTH

Yoghurt is a great source of calcium, probiotic cultures and PROTEIN just make sure not too much sugar is added. 

Cauliflower and Broccoli are praised for their cancer-fighting properties - support liver detox - especially for women. 

Sardines are high in protein, and omega-3  fatty acid, which is very good for your heart; plus, the tiny bones contain calcium!

Tofu is a low-calorie protein source, and has more protein than ground beef! This one is often forgotten about!

It's a great addition to the diet - also providing “plant oestrogens” which is a great addition after menopause .

Avocado and oily fish contain good fats for you!

LIST 3: FOOD LIMIT OR SAVE FOR SPECIAL OCCASIONS

White starchy foods, desserts and alcohol.

So you should choose a dessert or drink that you really love and savor it.

Be smart about your portions!

LIST 4: FOOD TO NEVER EAT

Soda, processed meals, canned soups.

Artificial sweeteners, colours preservatives all have negative impacts on health and should be limited.

Jacqui Lewis
BHSc Nutritional and Dietetic Medicine

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