Foods to Keep in Mind If You're Trying to Lose Weight

An Easy List of Weight Loss-Friendly Foods

Weight-Loss Friendly Snacks

weight loss foods list

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You might be relieved to know that you don't have to spend a lot of money or go to fancy boutique grocery stores to fill your fridge if you're trying to healthily lose weight. In fact, most products on the best weight loss foods list are common items that you can find in any supermarket.

The best healthy foods to help during your weight loss journey are naturally low in fat and calories, full of nutrients and easy to prepare. You can find foods like this in every section of the grocery store and sometimes even in convenience marts.

Salad Greens and Produce

Greens

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The best salad greens for you are those that you enjoy. Some people prefer a crunchy texture and some prefer a savory flavor. Blending them together is a smart idea too, to take advantage of both nutrition and flavor.

Crunchy greens:

  • Iceberg lettuce
  • Romaine
  • Bibb lettuce
  • Green leaf lettuce

Savory or bitter greens:

  • Chicory
  • Arugula
  • Frisee
  • Watercress

Nutritious dark leafy greens:

  • Kale
  • Spinach
  • Chard

You can also consider getting a slaw mix to enjoy the crunch and color that many of them provide. A bagged or loose spring mix is another smart option.

You'll also find flavorful vegetables in the produce department. Add them to salads or eat them as a snack or side dish. These foods are low in calories, many of them are low in carbohydrate and sugar, and most are high in fiber.

Look for these weight loss foods in the produce department:

Fruit

Kiwi

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Fruit can help to satisfy your sweet tooth when you are trying to slim down. Fruit has more calories than most veggies and you'll consume natural sugar when you eat fruit. But you'll also benefit from fiber and important vitamins. Just be sure to monitor portion size to keep your diet on track

Look for these weight loss-friendly fruits in the produce department:

Berries are another great choice. Raspberries, blueberries, blackberries, and strawberries are packed with nutrition.

Remember: Fruit juice is not as good for your diet as whole fruit. Opt for whole fruit when possible. 

Dairy

Cottage cheese

Verywell / Alexandra Shytsman

Yes, you can enjoy dairy when you are on a weight loss diet. There are some low-fat or no-fat choices that work well in a menu of satisfying foods.

If you choose full-fat foods, just be sure to measure portion sizes. Whole fat dairy products are more enjoyable so they may keep you satisfied for a longer period of time, but they are also much higher in fat and calories.

Canned and Boxed Goods

Oats

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Try these foods in the canned and boxed goods sections of the grocery store; though do keep in mind, that oftentimes canned or boxed goods may be higher in sodium or sugar. Read the labels and consult with your doctor to target the range that is best for you.

  • Canned beans (look for those with less sodium)
  • Stock (chicken stock, veggie stock, etc)
  • Whole grain cereals
  • Oatmeal (look for the bulk variety rather than the single serving flavored packets with more sugar)
  • Low-sodium, low-calorie soups
  • Seeds and nuts (monitor portion sizes)

Remember: Check the bulk foods section of your market if it has one. Many canned or boxed foods are available in this department without added salt or seasoning.

Snack Foods

Hummus

Verywell / Alexandra Shytsman

While most snack foods don't always provide great nutrition, they provide the satisfaction that can help you to stick to your diet long-term.

Consider some of these snack foods to satisfy your cravings for salty or sweet foods.

  • Bulk popcorn (rather than microwave popcorn)
  • Hummus to enjoy with veggie sticks
  • Low-calorie ice cream (such as Halo Top, Skinny Cow, or Yasso)
  • Nut butter packets (a much smarter choice than nut or peanut butter in a jar because it is portion controlled)
  • Angel food cake

Meat and Seafood

Tuna

Verywell / Alexandra Shytsman 

If you are a meat-eater or a pescatarian you'll want to spend some time in the meat department of the market. Check out these foods to help with weight loss to keep your diet on track.

The Best Foods for Weight Loss

Remember that there is no single food that will make or break your diet. A healthy weight loss program includes a wide variety of foods that provide good nutrition and satisfying flavor.

If you enjoy a food that is not on this list, include it! Just be mindful of portion size. And don't be afraid to experiment. Some of the items on this weight loss foods list may be new to you, but might be a smart addition to your weekly menu. 

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