Fill up on these five foods for maximum R.O.C. (Return on Consumption)
Have you ever eaten something and then glanced at the nutrition facts on the back of the container and gasped at the calorie count? Some foods pack on the kcals, making you want to savor every single tiny bite so that you don't overdo it or scrape your tongue if you didn't even like the taste. You want to eat foods that you can confidently say are "worth it," right?
Remember that calories do not mean everything. For example, some high calorie foods contain gobs of nutrients, making them absolutely worth the extra calories. You can fill up on the following five foods without having to feel guilty in the slightest.
In general, the nut family runs high in calories. Almonds (linked below) are high in fat, which bump their calorie count up. But these are the healthy fats that actually pump your brain and heart with the nutrients needed to sustain you and, ironically, help you lose weight. They contain protein, fiber, and antioxidants as well, so a handful or almonds or a scoop of almond butter will fill you up and leave you feeling full longer.
Almonds can work as a perfect morning snack by themselves or a topper on an afternoon salad, smoothie, or stir-fry.
Californians always get teased for adding avos to everything. Well, don't stop doing it! They are filled with nutrients, such as vitamin K, copper, folate, and fiber. Eating avocados regularly also helps regulate your hunger, hormones, and blood sugar. The healthy monounsaturated fats inside these green fruits can also boost your heart and brain health as well as lower cholesterol and inflammation.
You can spread it over toast or slice it over your salad for a filling addition to any meal.
You might feel inclined to skimp on the oil when cooking with it on the stove or drizzling it over your salad because you have seen the calorie count on the bottle. But olive oil has a high ROI. This high-calorie food is packed with omega-3 fatty acids, vitamin E, and vitamin K. No empty calories here! Olive oil also helps you absorb nutrients from other foods. Some nutrients are fat-soluble, which means that they need you to consume fat in order for your body to break them down and absorb them.
Cook with it, make you own salad dressings with it, or simply swallow a tablespoon or two every day to receive all of the health benefits.
Stop buying the low-fat yogurts at the store. Stop it! Look for full-fat greek yogurt (linked below). There is actually recent research that points toward full-fat yogurt helping people lose weight and preventing the onset of diabetes, cardiovascular disease, and premature death.
Eat your full-fat yogurt with granola, stir it into sauces and dips instead of mayonnaise or ranch, or spoon it into soups and curries to help thicken the base.
Chia seeds (linked below) may look tiny and harmless, but one look at their calorie count and you will think otherwise. Don't fear that number, however. These tiny, yet mighty superfoods are full of nutrients. They contain large amounts of omega-3 fatty acids, fiber, antioxidants, and protein—all working to lower your risk of heart disease and diabetes. They can also help lower your blood pressure, stabilize your blood sugar, and reduce inflammation.
Scoop them onto your yogurt (full-fat!), oatmeal, or smoothies.