If you enjoy the ease and flavor of a sandwich for lunch but are worried about calories, the world of mustards may be just the flavor addition you need. Mustard is extremely low in calories and saturated fat, yet provides even more flavor than fatty and high-calorie additions like mayo and miracle whip.
Mustard, made from the ground seeds of the mustard plant and various additives like vinegar and other flavorings, comes in a wide variety of flavors from the pungent and spicy horseradish stoneground mustard to the sweet and aromatic dijon. There is mustard for virtually any sandwich and palette.
It may surprise some to see peanut butter on this list due to its high caloric content, but when eaten in moderation peanut butter has several weight loss benefits. Peanut butter, notably reduced sugar varieties, is full of protein and healthy fat. When combined with a complex carbohydrate like some apple slices, you have a healthy snack that will keep you full for hours.
Look for peanut butter that is as simple as possible, ideally containing only peanuts and salt. If your peanut butter does double duty as a pet treat, make sure you also select a variety that is free of xylitol!
Oatmeal is another terrific source of the resistant starch that digests slowly leaving you with a consistent source of energy and fullness. Cooked oatmeal, in particular, has been shown in research to contribute to weight loss thanks to its high fiber content in addition to the resistant starch.
This warm dish is also a terrific vehicle for other superfoods like chia seeds. Even more indulgent foods like dark chocolate can be added to the healthy base of cooked oatmeal for a filling, healthy breakfast that is also a delight for the senses. Fruits and healthy spices like cinnamon are also perfect complements to the grain.
What could be better than a snack that comes with its own built-in portion control through tedious to open shells? Only a treat that is also packed with as much potassium as a banana and full of the vision-protecting antioxidant lutein! This treat is relatively high in calorie, despite its benefits, so buy shelled varieties for natural portion control.
Pistachios pair beautifully with figs, another superfood on this list, as well as many other relatively low-sugar Mediterranean desserts. Pistachios can also be added to salads for a rich pop of flavor and crunch.
While many people think of quinoa as a grain, it is technically a seed! This versatile little superfood is easy to cook and can be used in countless ways from being eaten as-is, to formed into burger patties or even added to baked goods.
Quinoa is full of iron and magnesium, both of which help to energize your body. Quinoa is also gluten-free, which makes it an especially important source of fiber for those who cannot digest gluten due to celiac disease. In addition to nutrients and fiber, quinoa also has a surprising amount of protein, which makes it a filling side dish.
If you are a snacker, you need to find that one fantastic snack that you can enjoy and fill up on without ruining your diet. If this sounds like you, try popcorn! Popcorn is technically a whole grain, and when not loaded with butter and other toppings, it is very low in calories. Popcorn also has a surprisingly high amount of fiber and protein, making it filling and satisfying.
To flavor popcorn without adding loads of calories, try a pressure oil vaporizer and mist your popcorn with healthier oil like olive. Fat-free and low-sodium seasoning mixes and spices are another great way to add flavor without calories.
There is no doubt that Popeye was on to something with his love of spinach. The leafy green is an incredibly rich source of iron, magnesium, folic acid, vitamin K, vitamin C, lutein, and more. Studies have found that a spinach-rich diet helps control insulin and blood sugar levels and aids in weight loss.
Raw spinach is the perfect base for a delicious, nutrient-packed salad. Cooked spinach, whether as part of a pizza or eaten alone as a side with garlic and olive oil, actually makes more of the nutrients available to the body, much like cooking carrots.
You may have noticed a considerable increase in sweet potato French fries and potato chips in your local supermarket, and for a good reason. Sweet potatoes contain the same baseline benefits as potatoes, but with even more nutrients, healthier starches, and fewer calories. Just one sweet potato contains four times the minimum recommended daily amount of vitamin A.
Sweet potato can be used in virtually any case where a potato is called for, with a similar flavor that has just a hint more sweetness and a slightly squash-like flavor. Sweet potato can also be used in place of many summer squashes, making it an incredibly versatile staple.
While often viewed as just a flavoring or an exclusively autumn treat, pumpkin should really be a staple food for anyone trying to lose weight. Only one serving of pumpkin contains over 20% of your entire day’s recommended intake of fiber, meaning pumpkin will make you feel pleasantly full for hours.
Pumpkin is often used in fat and sugar-filled bakery recipes but can be made into delicious, low-calorie savory options like curried pumpkin soup. Pumpkin is a versatile winter squash that can be substituted in place of many other winter squashes.