Add beans to meatloaf, spaghetti sauce, and chili. Or puree beans and add as a thickener to soup, stews, and casseroles.[i]

Weight loss food #3: Low-fat yogurt. It’s no surprise that yogurt is a food that’s good for your health. One delectable cup is a great source of potassium, phosphorous, riboflavin, zinc, B vitamins and, of course, calcium. It may, however, come as a surprise that it’s also good for your waistline. Using data from the Nurses Health Study, Harvard researchers looked at the eating habits of more than 120,000 people and found that those who kept their svelte figures as they aged ate the most yogurt compared to those who gained.[ii]

Look for the words, “live and active cultures” on the label. That means the yogurt has probiotics, bacteria that help promote a balanced environment in the intestinal tract. Top baked potatoes with yogurt instead of sour cream, add a dollop to vegetarian chili, or use plain Greek yogurt instead of mayo to make chicken, tuna, or pasta salads.[iii]

References

[i] Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364(25):2392-404. PMID: 21696306.

[ii] Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr. 2013;67(11):1205-14. PMID: 24084509.

[iii] Hollis J, Mattes R. Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr. 2007;98(3):651-6. PMID: 17445351.