Eggs

Eggs are a quality protein source that can aid weight management. One egg contains about 6 g of protein, 5 g of fat, along with essential nutrients like vitamin D, iodine, folate, and choline. Regular egg consumption helps you feel full longer, which can reduce overall calorie intake. For individuals focused on weight loss, incorporating eggs can support muscle gain and fat reduction.

Boneless, skinless chicken breast

Boneless, skinless chicken breast is a lean protein choice ideal for weight control. As a white meat, it offers a healthier alternative to red meat due to its higher protein content and lower saturated fat. This part of the chicken contains fewer calories than other cuts and can be prepared in various ways, such as steaming, boiling, roasting, or shredding for soups, without contributing to weight gain or fat storage.

Fat-free yogurt

Fat-free Greek yogurt, when combined with fresh fruit or nuts such as walnuts and almonds, offers a nutrient-dense option. This combination provides calcium, protein, healthy fats, and fiber, all essential for bone health. Furthermore, it has minimal impact on blood sugar levels, making it suitable for weight management.

Lean pork

Lean pork can be a beneficial addition to a weight loss diet, consumed in two to three meals each week. This red meat is rich in iron, zinc, B vitamins, and protein. With a moderate saturated fat content compared to beef, it offers versatility in cooking. For health benefits, opt for boiled or grilled pork, or use the bones to make soup. To effectively manage calorie intake, minimize the use of spices and sugar during preparation.

Legumes

Legumes, including lentils and kidney beans, are nutrient-dense foods that fit well into a high-protein, low-fat eating plan. They are packed with protein, fiber, folate, potassium, iron, magnesium, zinc, and calcium, all contributing to a balanced daily nutrition. Additionally, legumes contain phytochemicals that offer antioxidant and anti-inflammatory benefits, which can support stable weight control.

Tuna

Tuna is rich in essential nutrients like omega-3 fatty acids, potassium, magnesium, iron, and vitamins A, B6, and B12. These nutrients are vital for providing energy, promoting cardiovascular health, helping to lower blood pressure, strengthening the immune system, and supporting weight loss efforts. To minimize preservative intake, opt for fresh tuna over canned varieties. Due to small amounts of mercury, adults should limit consumption to one to two meals per week for optimal health.

Anh Chi (According to Very Well Health)

Photos: Bui Thuy, Anh Chi, AI