Best Five Foods For Daily Weight Control

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Top 5 Foods to Eat Daily

Eating your way into a healthier life does not need to be difficult, expensive, painful, or boring.

American society is a landscape of Entertainment Foods – fast food and fun junk foods that have little substance or nutritional value, yet pack in the calories and the expense. A super-duper-value meal may cost less than $5.00, but an adult usually needs to eat two or three of these "meals" in order to feel half-full.

The following five foods taste good, satisfy hunger, and do not need to be expensive. If taken together and eaten every day, they can help the human body avoid many diseases and conditions - perhaps even Alzheimer's - live longer in a healthier status, and avoid weight gain or produce weight loss.

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A Healthy Trio: Onions, Hot Peppers, Garlic

Traditional Chinese Medicine (TCM) and Traditional Korean Medicine (TKM) have recommended these types of aromatic plants in the daily diet for millennia. The oils in these food plants produce the fragrance that accompanies them, while providing health benefits.

Onions, garlic, and hot peppers can increase health in a number of ways. Studies show evidence to support that onions eaten regularly can reduce the symptoms of asthma, but also reduce the risk of stomach cancer. Many people have believed that onions lead to stomach upset, but such is not the case, except for a few people – it is not the norm.

Together with garlic and hot peppers, onions help to reduce blood pressure and “bad” cholesterol levels as well. The oils from these aromatic plants fill in spaces in the body’s cell walls where viruses would inject proteins, so the oils help prevent viral attacks.

Remember Eddy’s Red Pepper Ice Cream? I loved it: peanuts rolled in hot red ground pepper and put into vanilla ice cream - just warm enough to be interesting. Hot chocolate drinks can be prepared with 1 to 3 different varies of ground dry hot peppers as well for a delicious cup of spiced cocoa that is not too hot.

A little hot red pepper is great in coffee drinks, too. Again, they are just spicy enough to be interesting and different.

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Australian Almonds

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Cocaktoos eat almonds from the trees in Australia.
Cocaktoos eat almonds from the trees in Australia.
Cocaktoos eat almonds from the trees in Australia. | Source
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Fun Foods - Nuts and Beans

Nuts are a traditional snack food, so they are different and fun to eat. They can also be added into mealtime dishes - in salads, ground into meat loaf, as garnishes, and in other ways.

Health and nutrition practitioners recommend nuts such as almonds, cashews, and English or black walnuts for their fiber content. This fiber slows down the digestive process so that after eating, you do not become hungry again as quickly. Vending machines aften offer nuts as snacks, so that would be a better choice over many of the other snack items, but they may contain more salt than you want to eat. However, if you reduce and maintian daily salt content to health levels, one slight overdose of salt will not be harmful (Just don’t drink two carbonated sodas afterwards to quench the thirst).

Beans offer a good source of fiber as well and are available in countless varieties. Beans look a little like nuts -- Are they related? Yes.

The Mayo Clinic has found that almonds and red beans are especially healthy. In summary:

The almond contains more calcium than any other nut, while all nuts are a good source of protein and fiber in the diet. Almonds also contain substantial quantities of iron, magnesium, riboflavin. A handful of almonds, around 25, will offer half of the human body's need for vitamin E as well.

As with all foods, moderation is key and portion sizes must be reasonable (no eating a whole can or jar in one sitting). Almonds provide monounsaturated fat that is healthy for the heat and lowering "bad" cholesterol levels in the blood, but too much of that fat daily will not help the body. Purchasing almonds in the shell and cracking them for a serving will help slow down a desire to eat too many in a serving.

Red beans can include products labeled "red beans" at the grocery, but also encompass dark red kidney beans that have a lot of flavor. All of these beans provide elements such as copper, iron, magnesium, potassium, and the B-vitamin thiamin.

Besides their fiber and protein content, like nuts, these beans have little fat and can help prevent conditions of the cardiovascular system as well as some forms of cancer.

Barley
Barley | Source

Oats In the Field

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Whole Grains

You may hear “whole grains” all over the TV, radio, and Internet, but the redundance is not hype. This is a serivce announcement that you can believe.

You may not have not tried this category of grain foods yet, but you might like to do so. If you change to whole grains you will be happy with the increased flavor and substantial heft to the food products containing them – they are more filling than off-the-shelf white breads.

Studies show that eating white bread in childhood is connected with adult diabetes (Type II), and that’s a strong reason to make the switch to whole grains. Another plus is the fact that research points to the ability of whole grains to reduce belly fat storage.

A type of fake whole wheat bread is on the market these days, however, so be aware of that gimmick. This is white bread with additional coloring and Splenda® artificial sweetener added, but consumers don’t realize this until reading the fine print; if you’re allergic to Splenda®, you especially don’t need to try it this product. I am allergic to the artificial sweetener and a friend in another state is allergic to such a degree that it sent him to the emergency room with life threatening symptoms. Beware of phoney “whole grain” products and read labels closely.

Among grains other than wheat, refined white rice and white-flour pastas are unhealthy since they have lost up to 90% or more of any nutritional value they once possessed after industrial refining. Brown rice, whole oats, and quinoa are much healthier overall.

Kale Has become A Superhero

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A cauliflower and a broccoflower.
A cauliflower and a broccoflower. | Source

Leafy Green Vegetables and Crucifers

Leafy green vegetables have been recommended in healthy diets in the US for many decades. Among farming communities and home gardeners, these vegetables have been a mainstay. Even during The Great Depression and World War II, home cooks prepared wilted lettuce with a vinegar dressing, with or without a little bacon for flavor. Cabbages and spinach were also grown and served and provided excellent health benefits.

Leafy green vegetables contain high levels of folate and the vitamins A and C that can prevent certain types of cancer. It is found that one cup of dark leafy greens eaten every day can prevent Type II diabetes and high blood pressure. Leafy greens include several types of lettuce; mustard, collard, and turnip greens; kale, spinach, and chard.

What’s a crucifer? – In the realm of foods and diets, crucifers are vegetables with cross-shaped leaves or florets. Examples are watercress, broccoli, cauliflower, and broccoflower. The latter is a cross (hybrid) between cauliflower and broccoli that is even healthier for you than either of the two single vegetables alone - and quite tasty besides.

The Mayo Clinic advises that spinach may boost the human body's immune system. Its vitamins A and C are likely responsible for that. However, spinach also contains significant levels of B-6, iron, magnesium, and riboflavin.

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Yogurt

Do you not like yogurt? – It comes in flavors that you might try to find that you enjoy. Avoid artificial flavors, however, or add fresh fruit to plain yogurt.

Plain yogurt can also be used as a healthier alternative to sour cream in a variety of dishes; non-fat sour cream usually contains corn syrup, replacing fat flavor with flavor from a substance that can cause health problems on its own. Plain yogurt is a better option.

Daily yogurt ingestion can aid digestion with active cultures it contains, without resorting to expensive yogurt brands advertised by celebrities on television. Read labels and choose yogurts that contain vitamin D, which will help prevent bone conditions like osteoporosis. There is evidence at AboutYogurt.com for the presence of significant protein in yogurts, for their cancer-fighting ability, and for their ability to boost the human immune system.

Yogurt and apple.
Yogurt and apple. | Source

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Comments and Experiences 18 comments

artrush73 profile image

artrush73 6 years ago

Gotta eat healthy and for good price :)

Thanks for great hub Patty


Pamela99 profile image

Pamela99 6 years ago from United States

Excellent article for eating simple, inexpensive foods for good health. I'm allergic to Almonds but the rest of the items I use regularly. Thanks for all those extra details of what these items contain.l


Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

Good information, thanks.


Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

I try very hard to provide a good diet. I buy organic whenever it is available. Thank you for a great hub.


Leandraluv profile image

Leandraluv 6 years ago from Macae, Rio de Janeiro, Brazil

Recently I've been eating lots of onions and garlic and I was wondering what the health benefits, if any existed. Thanks for sharing this great hub!


JenDobson27 profile image

JenDobson27 6 years ago

Thanks for sharing! Those are some great tips, it's just hard for me to resist those fatty fried foods.


pakpub profile image

pakpub 6 years ago from Ohio

Interesting information. Thanks for the great hub.


Smireles profile image

Smireles 6 years ago from Texas

Thank you. Thank you. Thank you. Excellent hub; interesting reading, and so helpful.


fastfreta profile image

fastfreta 6 years ago from Southern California

I can never pass by a hub like this, one of my favorite topics, weight control. And you didn't disappoint. Very good hub, Patty.


Dim Flaxenwick profile image

Dim Flaxenwick 6 years ago from Great Britain

Great reminders for all of us. Thank you, Patty.


marieryan profile image

marieryan 6 years ago from Andalusia, Spain

A very thorough article. I don't enjoy yogurt very much but will follow your advice and try to add things I like to it to make it more interesting. Thanks!


pinkylee 6 years ago

great hub .. not really a fan of these things other than yogurt lol, but i can see where maybe changing how i make the things i like would be helpful thanks for the great info


Patty Inglish, MS profile image

Patty Inglish, MS 6 years ago from North America Author

I'm tring to decide how to get everything into one dish with a good-tasting recipe. A salad with cool and warm parts perhaps.

Thanks for all the comments!


Grain Flaker 6 years ago

I do agree with you that whole grains are helpful in reducing belly fat storage but the surprising and also informative one is that the eating of white bread in childhood causes adult diabetes.

The whole article on weight control is unique & very very useful,so my heartfelt thanks to you for publishing this one.


hubscribe profile image

hubscribe 6 years ago

Nuts and beans are the ones that I really don't get enough of. I never think of buying them at the store? Anybody else?


Nuclear Medicine Technologist Jobs 6 years ago

Not really a fan of nuts either but if it does really help controlling weight then it's definitely worth a shot


maheading profile image

maheading 5 years ago from Central Queensland, Australia

That's awsome Information!


ohjiunleng profile image

ohjiunleng 5 years ago from New York

You are right, lefty green vegetables is a good choice as it is consider the negative calories food!

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    Patty Inglish, MS profile image

    Patty Inglish (Patty Inglish, MS)6,755 Followers
    2,170 Articles

    Degrees in medicine, psychology & sports. Recognized contributions/Tx in allopathic & alternative medicine, brain research, space medicine.



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