All nuts are good news so eat your walnuts, hazelnuts, almonds, cashew or pistachios raw or dry roasted. They are rich in fiber and protein, and help control blood glucose and lipids. However, they are loaded with calories, so grab a handful each time. Also avoid fried or packaged nuts as they are often heated in high temperatures using unhealthy fats that destroy the nutrients.
Rich in lutein, fiber, vitamins B6, C and E, potassium, magnesium and folic acid, avocados have monounsaturated fats that help reduce LDL (bad) cholesterol and prevent heart disease. A medium avocado has approximately 276 calories, so have just two-three slices at one sitting.
Quinoa is popular since it is the only whole grain with nine essential amino acids, making it a complete protein. It is also high in fibre and omega-3 fatty acids, which are good for the heart and controlling diabetes. But eat it in moderation as each cup of cooked quinoa has 222 calories. Overeating it can also irritate your guts as
it has saponin, the coating on quinoa.
This dip, which is a healthy blend of chickpeas, sesame seeds, olive oil, garlic, lemon juice and spices, offers a good dose of protein, heart-healthy fats and fibre. But keep the serving limit to two tablespoons of hummus as it has 50 to 80 calories. Instead of munching on chips with this dip, go for freshly cut vegetables which will benefit your weight loss efforts. Try making it at home, instead of buying it, since the market variety might contain high levels of sodium or syrup.
Mangoes are high in fibre and vitamins A, B6 and C, which help regulate blood glucose and digestion. It is also rich in copper, potassium and magnesium, minerals that promote cardiovascular health, but remember that one medium mango has 130 calories and 31 grams of sugar. So, balance your meals with less glycemic food and a low carbohydrate diet whenever you have mangoes.
Try these tricks to avoid over-eating
- Avoid consuming multiple servings in one sitting
- Don’t be greedy and stuff yourself
- Nibble on these food and keep a limit
- Carry them in a small tiffin and limit the portion size
- Always buy small-sized packs and avoid large ones
- Take servings in a small bowl, instead of eating from a container