Tips Of The Day

Dietician Sheela Sherawat

Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal

1,500 calories may be a great count for many people, be sure to calculate your exact needs to optimize your weight loss track. Although, it’s perfectly healthy to have a treat now and then, the majority of your diet should be made up of the following:
- Non-starchy vegetables: Spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
- Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
- Starchy vegetables: Potatoes, peas, sweet potatoes, plantains,butternut squash, etc.
- Eggs: Whole eggs are more nutrient dense than egg whites.
- Poultry and meat: Chicken, turkey, beef, bison, lamb, etc.
- Plant-based protein sources: Tofu, tempeh, plant-based protein powders.
- Whole grains: Oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
- Legumes: Chickpeas, kidney beans, lentils, black beans and more.
- Healthy fats: Avocados, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.
- Dairy products: Full-fat or reduced-fat plain yogurt, kefir and full-fat cheeses.
- Seeds, nuts and nut butters: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.
- Non-calorie beverages: Water, sparkling water, coffee , green tea, etc.
Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal