Must Have Foods to Have If You Want to Lose or Maintain Weight

There are certain foods that you should always have in your fridge or at home if you want to have some choices and control over your weight.  Get the bad stuff out!


1.  Non-Fat/Low-Fat Greek yogurt:  It has twice the amount of protein of regular yogurt and usually lower calories.  It is delicious too.  However, choose wisely.  One of Dannon’s Greek  (Fit and Light) flavored yogurt has 8g of carbs, but some others have more.  Chiobani has about 16 to 20.  Fage has a low amount, until you get their flavored ones.  So, look at labels.

2.  Peppers (I take mine in pill form because I hate the taste of them):  Red, yellow, and green bell peppers are a top source of vitamin C, a multitasking nutrient that helps give us shiny hair and radiant skin, plus ease everyday aches and pains. In fact, one red bell pepper contains twice as much vitamin C as an orange.  Hot sauce or salsa is great too.

3.  Hummus:  This is made from pureéd chickpeas (garbanzo beans), this Mediterranean staple is a heart-smart alternative to rich, fat-laden dips and is also a good source of vegetarian protein. Chickpeas are a low-glycemic food packed with soluble fiber, which helps to regulate blood sugar and provide long-lasting energy.

4.  Apples:  Apples are a convenient, affordable fruit you can rely on year-round. I keep an assortment of apples stashed in my produce drawer — Granny Smith, Gala, Fiji, and Honey Crisp are some of my family’s favorite varieties. They last in the fridge for six to eight weeks, so you don’t have to worry about them going bad right away.  I personally don’t like the higher carb content of apples, so I stick with strawberries.  They don’t last as long, but they are eaten up quickly and I love putting them in my yogurt.

5. Eggs:   I eat eggs everyday, especially at breakfast.  I pop a hard-boiled one in my mouth in the Am as I run out of the house.  Some markets sell them already cooked.  Feasting on an omelet or plate of scrambled eggs at breakfast fills your tank with protein, which gives you the energy you need to start your day. Egg yolks have a substantial amount of cholesterol and saturated fat, so I recommend using a combination of one whole egg and two or three egg whites. It’s the perfect compromise: low in calories and fat and packed with protein and nutrition.  Put in veggies, cheese, spinach, etc. and it is a great healthy, low-carb meal at any time of the day.

6.  Carrots:  I have about half a cup a day.  Great on salad or to munch.  One of my veggie choices.  They are a bit filling too.

7.  Diet Soda, Sugar-Free Flavored Sparkling Water:  Nice and feels like you are drinking something more fun than plain water.


8.  Reduced-Fat Cheese:  Cheese is one of my go-to snacks.  String, Baby Bell or a slice.   It’s rich in protein, which curbs hunger and boosts energy, and also offers up calcium to help maintain strong bones and manage blood pressure (calcium helps relieve PMS symptoms too!)

9.  Milk:  If you want to use milk for one of your six protein meals for the day, get skimmed milk and have a cup of it for your coffee, your hot cocoa or whatever.  It has protein and calcium and can cut cravings.

10.  Low carb protein shakes:  They are great for when you are in a hurry, have protein and vitamins and will help you boost your metabolism and not feel hungry.

**Not in the fridge, I also always have sunflower seeds, mixed nuts and low-carb protein bars.


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