The Superfoods Everyone Should Be Adding To Their Grocery List To Lose Weight In 2023
No single food can provide all the nutrients, health benefits and energy we need to nourish our bodies and lose weight. According to the 2015-2020 Dietary Guidelines for Americans, the best “[combine] Healthy options from all food groups—while keeping an eye on calorie restrictions. However, there are a few foods, superfoods, that deserve special recognition for their metabolism-boosting properties. These “superfoods” provide some very important nutrients that can fill up your meals and snacks and enhance healthy eating habits While “superfood” is a marketing term and the best diets are balanced, some foods provide more health and weight loss benefits than others.
Luckily, we reached out to Balance One Supplements' registered dietitian Trista Best and registered dietitian and health author Johna Burdeos to discuss the best weight loss superfoods of 2023.They say the two best superfoods are salmon and apple。 That's because salmon is a lean protein that helps you maintain muscle mass and is full of healthy omega-3 fatty acids that boost your metabolism. Apples, on the other hand, are high in water, low in calorie density, and low in total calories.
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This lean fish is fairly low in calories because it's high in healthy fats and high in protein (check out other high-protein foods to boost your metabolism!). As a result, it keeps you feeling full for longer, making it perfect for anyone trying to avoid weight gain. A 4-ounce fillet of sockeye salmon contains 170 calories (70 from fat), 6 grams of total fat, 1 gram of saturated fat and 26 grams of protein.
Salmon also contains an important compound called docosahexaenoic acid. This compound helps maintain the central nervous system, so salmon is also considered a “brain food” that helps improve brain functions such as memory, mood, and coordination. This fish is also essential for a healthy heart, a strong metabolism and strong, lustrous hair.
“Salmon is rich in protein and healthy fats, which can help you lose weight by keeping you feeling full, which prevents overeating. One of the reasons this myth exists is the taste of the fish skin.” Best stated. “Some consumers don't like the fishy smell of salmon skin and will remove it. However, adding spices and lemon during cooking can help counteract the flavor and preserve the goodness.” As an added bonus, salmon cooks quickly. Convenience is very important when it comes to healthy eating and weight loss. So, with all the benefits of salmon, it's no wonder Best recommends that fish including this one need to be part of your weekly dinner rotation, stat!
As the old adage goes: an apple a day keeps the doctor away. While the proverb dates back to 1866, it still holds true today. Apples are one of the original superfoods, and their high vitamin C content really boosts the immune system. They are rich in antioxidants, vitamins and minerals. This delicious and versatile fruit is also a great source of fiber. A medium apple contains 125 calories, 30 grams of carbohydrates, 4.9 grams of dietary fiber, 22 grams of sugar and 0.6 grams of protein. It also has high levels of vitamin A, vitamin B6, vitamin E, vitamin K, magnesium, phosphorus and potassium. Apple really has it all!
And, there are so many apples to choose from. Fuji, Honeycrisps, Red Delicious, Granny Smiths, McIntosh, Gala and many more. And, there's nothing better than biting into a juicy McIntosh apple. Burdeos agrees.
“Apples are as incredibly filling as berries and can be added to a variety of breakfast foods, including yogurt and cereal, or sliced with nut butter or nuts,” she notes. The best fiber-rich nut butter for weight loss is almond butter. “You can enjoy them as a fruit salad, and make them healthier by mixing Greek yogurt and milk (which is lower in fat for those calorie-conscious) and adding some nuts.” Yum!
the bottom line
Superfoods do exist, but they're not as flashy or all-encompassing as social media might suggest. While a balanced diet that focuses on consuming foods rich in vitamins and minerals is far better, there are two superfoods, salmon and apples, that make great additions to any healthy shopping list. A great way to incorporate these foods into your daily diet is to combine them into one meal: pan-fried salmon with kale and apple salad.