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13 Healthy Foods To Eat and Lose Weight this Fall and Winter

healthy foods to eat and lose weight

If you are trying to lose weight this fall and winter, or at least not gain weight, then it’s important to know which fruits and vegetables are low in calories, yet high in nutrients! Here are 13 healthy foods to eat and lose weight so you can add more of them to your diet.

13 Superfoods to Eat and Lose Weight this Fall and Winter

1. Apples

healthy foods to eat and lose weight this fall and winter
The skin of apples is very useful to the body because they have the ability to help remove plaque from the intestinal tract.

These fall harvested fruits are a great source of fiber and vitamins. They also help to detoxify the gut wall by moving lymph, which is commonly congested in the fall.

Apples are water-rich they are quite filling. They have about 95 calories and also have about 4 grams of fiber and pectin, which helps boost satiety levels so you eat less throughout the day.

Additionally, apples are great at protecting the human body against cellular anomalies caused by free radicals that can often manifest in the form of cancers.

Quick and Healthy Meal Plan

2. Pears

healthy foods to eat and lose weight this fall and winter
Relatively low-calorie content – about 90 calories and are a good source of magnesium, vitamin C, K and B-complex.

Pears are a bit sweeter than apples and can often be used as an alternative to apples. They too, are very high in fiber, deliver a useful amount of vitamin C, and contain important minerals. They have a relatively low-calorie content – about 90 calories and are a good source of magnesium, vitamin C, K and B-complex.

According to a study published in Nutrition and Food Science you are 35% less likely to be overweight if you eat just one pear every day.

3. Cranberries

healthy foods to eat and lose weight
Cranberries are heavily associated with the prevention of urinary issues. Cranberry is an effective cleanser of the small intestines.

Cranberries are slightly bitter and are great for your health. They help reduce the risk of heart disease, diabetes, and cancer while also fighting free radicals that can harm cells in our bodies.

 
Cranberries can boost immunity and are very high in antioxidants, which means they help fight off free radicals that age you and can cause cancer. Additionally, they are an effective cleanser of the small intestine.  About 90 calories per 100 grams, which is not much at all. 

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4. Pomegranates

foods to eat and lose weight
Pomegranates are full of very important vitamins and minerals and it dwarfs the number of antioxidants found in wine or tea.

Pomegranates are mostly known for being rich in antioxidants. They help reduce the risk of heart disease, diabetes and cancer while also fighting free radicals that can harm cells in our bodies. Pomegranate has only about 72 calories per 100 grams so they’re a great addition to any weight loss program.

Pomegranates are also anti-viral and work to protect your body against disease.

5. Butternut Squash

healthy foods to eat and lose weight
Butternut squash is a type of winter squash that has a sweet and nutty taste.

Butternut squash has only about 50 calories per 100 grams, which is not much at all considering their natural sweetness.

Packed with omega-3 fatty acids, Butternut squash is an excellent source of Vitamin A. They are low in fat and deliver an ample dose of dietary fiber, making them a heart-friendly choice because they can help lower cholesterol.

Butternut squash provides significant amounts of potassium, important for bone health, vitamin B6, essential for the proper functioning of both the nervous and immune systems.

6. Pumpkin

Pumpkin is great for your health and an ideal squash that can be used in all sorts of baked goods like cakes and pies. Sometimes, it's even used in puddings.

They help reduce the risk of heart disease, diabetes, and cancer while also fighting free radicals that can harm cells in our bodies. The B vitamins and fiber make pumpkin a valuable ally against high blood pressure and strokes.

The seeds can be roasted and salted, turning them into a delicious snack. Pumpkin has only about 50 calories per 100 grams.

7. Cauliflower

cauliflower
Cauliflower is high in fiber, which is important for digestive health and may reduce several chronic diseases.

Cauliflower is a delicious nutty vegetable that makes a great vegetable to pair with other winter dishes. It is high in Vitamin C, Vitamin K, Omega-3 fatty acids, and minerals like choline and phosphorus. They also fall on the list of vegetables that are a great source of iron and manganese.

Cauliflower has only about 25 calories per 100 grams, so it's no wonder why they are on our list of healthy foods for weight loss.

It can be mashed into a mashed potato-like mixture.

8. Brussel Sprouts

foods to eat and lose weightB
Brussel sprouts have been very popular in Brussels, Belgium, which is how they got their name.

Brussel sprouts are a cruciferous vegetable that is effective in lowering your risk of cancers. They may also help to lower cholesterol and blood pressure which is important if you have high blood pressure or heart disease.

These veggies resemble tiny cabbages. You can easily cook Brussel sprouts with some olive oil, garlic, salt, and pepper for about 15 minutes. They are full of fiber and an array of essential trace minerals and vitamins.

9. Sweet Potatoes

healthy foods to eat and lose weight
Sweet potatoes come in a variety of colors including orange, purple, and white.

Sweet potatoes are a delicious and healthy alternative to regular white potatoes, which have been proven to cause weight gain. They contain a great deal more nutrients than regular potatoes.

Ultra-high in fiber, sweet potatoes deliver a payload of trace minerals like manganese, copper, potassium, and niacin. Sweet potatoes can be baked or mashed with ease, and taste great on their own without a log of extra sugar.

They help reduce the risk of heart disease, diabetes, and cancer by fighting free radicals that can cause harm to cells in our bodies. Sweet potato has only about 100 calories per 100 grams, so they are an excellent addition to your fall and winter diet.

10. Carrots

healthy foods to eat and lose weight
High in minerals, fiber, and a good source of antioxidant agents.

Carrots only have about 42 calories per 100 grams and can be cooked in many ways. They give you amazing minerals, and no less than 10 grams of protein, 7 grams of fiber. Additionally, Vitamins A and C, Omega-3s, and beta-carotene which is important for keeping your DNA from being damaged, particularly in the skin.

11. Leeks

healthy foods to eat and lose weight this fall and winter
1 leek has about 54 calories – 12g carbs – 1.3g protein

Leeks are part of the onion and garlic family and they are great for your blood! They also contribute to a healthy heart, blood pressure regulation, and brain function. The leek provides essential minerals like iron, calcium, and potassium while it has few calories – about 15 calories per 100 grams.

Leeks can be cooked relatively quickly. They boil within 10 minutes, and can be grilled or steamed with ease.

12. Parsnips

healthy foods to eat and lose weight
Parsnips have about 30 calories per 100 grams

Parsnips are sort of like the turnip's much cooler cousin. They are mild in flavor, and so it is easier to eat. You can bake them into chips or roast them in the oven to get them crispy.

Parsnips contain an excellent source of potassium, manganese, magnesium, phosphorous, zinc, and iron. They also have an impressive range of vitamins, including Vitamin B, C, E, and K as well as high levels of fiber and some protein.

I used this recipe to make the oven-grilled parsnips pictured above.

13. Dates

healthy foods to eat and lose weight this fall and winter
These sweet fruits can help satisfy your sweet tooth without piling on extra calories.

Dates are truly an amazing food because they are low in fat, and contain high fiber and sugar. They are an excellent source of potassium and help to support weight loss and heart health. In earlier times, dates were known to help with iron deficiency and they can even help firm up stools and prevent diarrhea.

Healthy Foods to Eat and Lose Weight – Conclusion

If you struggle with obesity, the very best way to make sure you lose weight is to eat healthy, whole foods low in calories, but packed with fiber and nutrients.

This way you will receive the good stuff you need to support your body while not feeling hungry or deprived of food! When you add more of these healthy foods to your diet, it should make a big difference to your weight.

healthy foods to lose weight
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Written by Jackie Parker

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