Five Foods to Include and Five to Avoid For Weight Loss

Kari Kennedy, RD, LDN

Include These:

1.      Wild Fatty Fish:  Salmon, Mackerel, Tuna, Herring, Trout, Sardines, Flounder/Sole, & Pollock. These fatty fish contain the highest amount of omega-3s and pack a powerful protein punch.  Omega-3s, an essential nutrient almost absent from the typical American diet, help prevent cardiovascular disease, decrease inflammation, prevent degenerative diseases, stimulates metabolism, helps maintain a healthy weight and prevents certain cancer cell growth.  Unfortunately tuna and mackerel contain higher amounts of mercury than the other fish so limit consumption of these. 

2.      Cruciferous Vegetables:  Broccoli, cauliflower, kale, chard, cabbage, Brussels sprouts, collard and mustard greens, turnips, bok choy, kohlrabi, rutabaga, horse radish, and a few other vegetables.  Besides being extremely nutrient dense; research suggests that these vegetables may prevent certain types of cancers and promote heart health.  These vegetables are also master detoxifiers and make you feel full longer. 

3.      Berries:  Blueberries, blackberries, raspberries, strawberries & cranberries. All berries are loaded with anthocyanins, which limit cellular damage by blocking inflammation and oxidation in the body.  Plus, 1 cup of most berries only contains about 80 calories.     

4.      Hemp.  Hemp protein is an excellent way to increase your protein, fiber, and omega-3 intake all in one.  Almost no other food can do all that.  Hemp can easily be found in raw protein powders and incorporated into your diet to boost your protein and fiber intake.  Plus it has a 4:1 ratio of omega-6s: Omega-3s, which is recommended for controlling inflammation and maintaining efficient metabolism. 

5.      100% Grass-fed Beef.  Surprised?  Isn't beef bad?  Well it depends; grass-fed/finished beef only has 2 grams of fat/ 3 oz. serving.  This fat is also extremely high in omega-3 fatty acids, the same kind of fat found in fish.  Grass-finished beef is also higher in vitamin E, beta-carotene, B-vitamins, calcium, magnesium, potassium, and lower in saturated fats compared to grain-fed beef.  Grass-fed beef also has high levels of Co-Q enzyme 10 and CLA levels (a potent anticancer fatty acid).  Plus you don't have to worry about any hormones or antibiotic fed added to your meal compared to grain-fed beef.    

Avoid These:

1.       Trans fat:  Trans fat increases your risk of obesity, heart disease, diabetes, and cancer.  According to the FDA, there are no safe limits for trans fat.   

2.      Refined Sugars:  Americans consume about 165 pounds of sugar every year.  Too much sugar contributes to obesity, heart disease, diabetes, and certain cancers. 

3.      Refined Flours:  Refined flours have the same nutritional quality as sugar minus some enriched vitamins and minerals you could get from eating fruits and vegetables.  They also carry the same risks as refined sugars.

4.      Vegetable Oils:  Most vegetables oils (olive, canola, & flax oil are exceptions to this since they are mostly monounsaturated fat or high in omega-3s) contain unusually high amounts of omega-6 fatty acids.  Though this is an essential fatty acid, Americans are consuming way too much and many experts recommend consuming a ratio of omega-6: omega-3 of 4:1 or less to prevent chronic inflammation.

      5.     Grain-fed Beef:  Though 100% grass-fed/finished
      beef receives praise, grain fed beef receives nothing but
      negatives.  Despite being a good source of protein and
      iron, grain-fed beef is low to void of omega-3s, high in
      omega-6s, high in saturated fat, high in total fat, 90% or
      more is loaded with hormones, almost all contains
      antibiotic residues, and is full of E.Coli 0157.  All of which
      is a deadly combination.