These delicious winter foods for weight loss not only help burn calories and curb cravings, they’re also perfect for a well-balanced diet.
Nothing beats a hot bowl of oatmeal in the winter. Not only is oatmeal tasty and convenient, it’s also full of nutrients and phytochemicals. It also keeps you full and provides lasting energy.
According to one study, people who eat oats for breakfast consume one third fewer calories at lunch.
Pears are among the most popular fruits in the world, and it’s no wonder why! They are an excellent source of fibre, as well as vitamins C and A, folate and calcium and have vitamin C for only 100 calories per serving.
And, they’re sodium-free, fat-free, and cholesterol-free. That’s a lot of nutrition in one sweet and juicy package!
3. Sunflower Seeds
Sunflower seeds are an excellent source of vitamin B (which helps support your metabolism & contributes to the reduction of tiredness and fatigue), protein and folate.
They also help protect the immune system. They’re loaded with vitamin E, an antioxidant that prevents cell damage supports healthy skin and hair and can even prevent cancer.
Honey is the most natural sweetener you can find. But be careful not to overdo it – at equal volume, it contains more calories than sugar. It’s a good source of antioxidants and its antimicrobial properties make it an ally during the colder winter months.
6. Coconut Milk
Research suggests that the fatty acids present in coconut milk can help speed up your metabolism and even promote weight loss. Read labels – some brands are very high in calories. In addition, its dietary fibre will keep you feeling full.
7. Macadamia Nuts
Macadamia nuts are a melt-in-your mouth treat, known for their health benefits. They are full of monounsaturated fatty acids (good fats) and may help reduce cholesterol. They are also rich in vitamin E and antioxidants and contain omega-3 and omega-6 in a ratio of about 1 to 1, which is great.
This citrus fruit looks like a large grapefruit with thick bark. Sweeter than grapefruit, its yellow flesh is loaded with antioxidants that help prevent the spread of cancer cells. It is also rich in folic acid and potassium.
Kefir is a beverage made from fermented milk and is similar to yogurt. It is particularly rich in vitamins B1 and B2, calcium, folic acid, magnesium and vitamin A.
What makes kefir unique is its fermentation process, which greatly facilitates digestion. This allows the body to focus on the absorption and assimilation of nutrients and proteins necessary for the growth and regeneration of muscles and bones.
In addition, kefir contains tryptophan, an essential amino acid that relaxes the nervous system, making it an ideal food to consume after your workouts at Healthy Glow.
10. Black-eye Beans
Beans are an excellent source of plant-based protein and they are also rich in fibre. Each cup of boiled black-eyed peas contains 66 mcg of vitamin A and 26 percent of your daily recommended intake.
Black-eyed peas are also a good source of iron. Many studies support the role of various types of beans in reducing the risk of heart disease, as well as conditions such as high blood pressure, stroke, and type 2 diabetes.
Black-eyed peas are a versatile ingredient. Use them in salads, soups, and stews.
Oysters are among the best sources of high-quality protein which contain little fat. An oyster has only 8 calories. In addition, it is an excellent source of minerals such as calcium, fluoride, iodine, iron, zinc and others. Oysters are also a good source of B-complex vitamins.
This cross between tangerine and grapefruit is like an orange, but it is more acidic than tangerine and sweeter than grapefruit.
Although it contains less vitamin C than an orange, it is richer in vitamin A than any other citrus fruit. A medium tangelo contains 35 calories and 130 mg of potassium. Consume it before your workout for an energy boost!
13. Shiitake Mushrooms
Appetizing and nutritious mushrooms are very low in calories (10 in half a cup), almost devoid of fat and a good source of dietary fibre, potassium, selenium, riboflavin, thiamine, folic acid, vitamin B6 and zinc. According to studies, they also help immune cells to destroy viruses.
14. Red Wine
Drinking a glass of red wine is a great way to relax in the late evening while enjoying its antioxidants that slow premature aging and reduce the risk of heart disease and certain cancers.
This treat contains few calories: 80 to 90 calories per serving of 120 ml.
A serving of rhubarb contains nine percent of the daily recommended amount of calcium, and 5g of fibre. Rhubarb is also high in vitamin K (which is essential for strong bones), vitamin C, iron and manganese.
Stewed rhubarb mixed with yoghurt makes a delicious sweet or breakfast option so long as you avoid adding lots of sugar.
Here is a delicious recipe replacing sugar with honey, maple syrup or perhaps even coconut sugar
16. Greek Yogurt
Greek yogurt contains more protein (and calcium) than regular yogurt. You feel satiated longer. Try replacing sour cream and mayonnaise based dips with Greek yogurt.
17. Dark Chocolate
Losing weight can be impossible if your diet is too restrictive. Rich and decadent dark chocolate in small amounts can satisfy your craving for sweets without consuming too many calories. In addition, you will benefit from its antioxidants.
18. Chia Seeds
Chia seeds pack a huge nutritional punch. It contains large quantities of iron, folate, calcium, magnesium and omega-3. Its soluble fiber increases the duration of satiety. Add them to a smoothie for a healthy start to your day.
Dark green leaves and peppery watercress are among the most nutritious greens. Watercress is a cruciferous vegetable rich in antioxidants that help prevent cancer and other diseases. It is a good source of beta-carotene and vitamin C, as well as calcium and potassium. One cup contains five calories.
There you have it. 19 winter foods you should consider adding to your food shopping list to help you improve your health and fitness.
How many on this list do you already eat on a regular basis? Any that you plan to add? Or any that will definitely not make your list?
Have you any suggestions of foods that we could add to the list? Let us know in the comments below. Do you have any tips to add to this?
If this post has inspired you and you are interested to learn how to make subtle, but impactful changes to your health and fitness, then perhaps a great starting point might be to download the HEALTHY GLOW 7-Day Nutrition and Exercise Planner