40 healthy foods to lose weight

A varied diet is always the best option when the goal is to lose weight in a healthy way. Only then does the body receive all the nutrients it needs to function well and still burn excess fat.

In addition to helping you lose weight, healthy foods provide a number of other benefits for the body.

These foods are important sources of essential vitamins and minerals, help to lower cholesterol, prevent heart disease, ensure more mood and, in addition, make the skin and hair even more beautiful.

If your intention is to lose weight and lead a healthier life, check out the 40 foods that cannot be missing from your shopping list below and learn about the benefits of each of them.

Remember: good food is synonymous with more beauty, health and well-being!

1. Skimmed milk – has less fat and sugar than whole milk, and is a source of protein, calcium, phosphorus and vitamin B.
2. White cheeses – such as cottage cheese and ricotta, have less fat and are rich in phosphorus, selenium, calcium and protein.
3. Yogurts – are delicious and healthy. Skims are low in fat, high in protein and high in calcium.
4. Bananas – are low in fat and cholesterol, and full of vitamins and fiber.
5. Oranges – are low in calories, fat-free and rich in vitamin C and potassium.
6. Apple – is low in sodium and has no fat. They are a great snack option, healthy and easy to carry.
7. Strawberries – they are delicious, very low in calories and rich in vitamins, potassium and fiber.
8. Melon – is great for those who want to lose weight, as it is low in fat and sodium, lowers cholesterol and is rich in vitamins.
9. Guava – is rich in fiber, copper and potassium. It has more fat and calories, but it’s a vitamin C bomb.
10. Watermelon – helps keep the body hydrated and provides vitamins A and C.
11. Broccoli – in addition to being delicious, it is rich in vitamins and fiber.
12. Carrots – is a great food, as it has very few calories and fat, helps lower cholesterol and is rich in vitamins, iron and fiber.
13. Legumes – are low in sodium and saturated fat, high in copper, protein and fiber and are great for keeping cholesterol down.
14. Spinach – is a source of iron, and also very rich in vitamins, calcium and copper. However, it has a lot of sodium.
15. Pumpkin – is low in sugar and high in vitamins.
16. Sweet potato – low in sodium, a vitamin A bomb, high in fiber and low in fat and cholesterol.
17. Tomatoes – are delicious, very versatile in preparation and rich in vitamins and fiber.
18. Black beans – are very rich in protein and iron, and practically free from fat, cholesterol and sugar.
19. Onion – has lots of vitamins and fiber, is fat and cholesterol free, and low in sodium and sugar.
20. Avocado – despite being high in calories, it has good fats. It is rich in fiber, protein, potassium and can be an excellent alternative to mayonnaise in sandwiches (prepared as guacamole).
21. Kale – is rich in vitamins and omega-3 and helps lower cholesterol.
22. Celery – has very few calories, and is a great source of vitamins and calcium.
23. Cabbage – has lots of fiber and vitamins, and is also a source of minerals like calcium, phosphorus and sulfur. It also has anti-inflammatory and antioxidant properties.
24. Algae – like those found in sushi, help to lose weight and cleanse the body. They have no cholesterol and are rich in vitamins, iron and calcium.
25. Wholemeal bread – has a lot of fiber and keeps you fuller for longer, as it is a complex carbohydrate and takes longer to digest. Remember to check the label to see if whole-wheat flour is the main ingredient.
26. Brown rice – is much healthier, as the process to obtain white rice compromises the vitamins, manganese, phosphorus and iron of this grain.
27. Barley – is an excellent source of fiber, selenium, phosphorus, copper, manganese and can help people with type 2 diabetes.
28. Quinoa – is rich in protein, fiber, iron and calcium. Very healthy, it’s a great alternative to rice in meals.
29. Ground beef – is a source of protein, zinc, iron, selenium and vitamins, but it can also have a lot of fat. When shopping, opt for lean meats.
30. Skinless chicken breast – healthy and great grilled with vegetables.
31. Turkey chops – they are great to eat roasted. They are low in fat and rich in protein, iron, zinc, phosphorus, potassium and B vitamins.
32. Pork chops – are healthier than red meats. Most fat is unsaturated, which helps reduce cholesterol and the risk of heart disease.
33. Lean sausages – such as turkey breast and ham, are very practical to add to natural sandwiches. Look for options that are low in sodium and fat.
34. Canned tuna (in water) – is a source of omega-3 fatty acids, increases good cholesterol, lowers blood pressure and reduces the risk of heart disease.
35. Salmon – is rich in omega-3s, vitamins, magnesium and protein. A healthy and nutritious option.
36. Light popcorn – and preferably unsalted, is high in protein and fiber and a good source of whole grains, which help reduce the risk of heart disease and diabetes.
37. Nuts – such as peanuts, cashews, walnuts and almonds, are rich in calories but also in nutrients. They have good fats, magnesium, copper, protein, fiber and antioxidant phytochemicals. The secret is to consume in moderation.
38. Seeds – such as pumpkin, sesame and sunflower seeds, are as nutritious as chestnuts. A source of protein, minerals, zinc and other nutrients, they keep the heart healthy and the body free from disease.
39. Dried fruits – they are versatile and practical to transport. Eat as a snack, add to cereal, salads or even rice for a sweet and sour taste.
40. Cereal bars – can be a good food, but you have to be careful. The ideal is to choose those with more than 4g of fiber, less than 150 calories and less than 6g of sugars.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.