1. Trail mix
To curb cravings and fill you up, visit the bulk section of your grocery store and make your own trail mix. Include granola, whole grain cereal, raisins, almonds, walnuts and a few chocolate chips for a treat in your mix!
2. Low sugar, high fiber cereal
When selecting a cereal, remember the 'five in five' rule: select a cereal that has less than five grams of sugar per serving and more than five grams of fiber. One teaspoon of sugar is equal to four grams, so if a cereal contains 20 grams of sugar per serving, that's five teaspoons!
3. Whole grain bread
Don't assume bread is healthy just because it's brown. You need to read the ingredient list. Choose bread made from whole grain, including the bran and germ. Whole grain foods are richer in fiber, anti-oxidants and have been shown to be beneficial for weight loss.
4. Colorful fruits and vegetables
These treats are nutrient-dense and light on calories, plus they'll fill you up and help keep your weight down. Opt for the brightest colored foods, such as blueberries, strawberries, raspberries, spinach, kale, broccoli, carrots and sweet potatoes.
5. Hard boiled eggs
Have you ever noticed if you eat a muffin you are hungry an hour later but if you eat something rich in fat or protein, that full feeling can last three or four hours? That's because protein and fat satiates and helps with the battle of the bulge. Omega 3 eggs are the perfect easy-to-grab option. They're filled with protein and fat and they can be pre-cooked and kept in the fridge for when you need a quick boost.
Lentils, black beans and chickpeas are full of fiber and rich in anti-oxidants. In order to bulk up a chili or a salad, beans are the perfect choice. If you are purchasing canned beans, choose those that are low sodium or rinse the beans thoroughly with water.
7. Dark chocolate
Dark chocolate has been shown to be rich in anti-oxidants and it offers heart healthy benefits. When choosing a dark chocolate bar, select one that is at least 70 per cent cocoa. Keep in mind that dark chocolate is still high in calories, so one to two dark squares a day is a good portion size.
8. Low fat cheese and yogurt
Probiotic yogurt and low-fat cheese are rich in calcium and can zest up any meal or snack. One to two ounces of cheese per day is plenty.
Tomatoes are filled with lycopene – a plant nutrient that offers anti-cancer benefits. As an alternative to ketchup (which is high in sugar), choose salsa to accompany your next fish, chicken or baked nacho dish.
By becoming conscious of the food choices you bring into your home, you can make a dramatic improvement on your diet and your health.
Dr. Joey Shulman is author of the best selling book The Last 15 – A Weight Loss Breakthrough and founder of the Shulman Weight Loss Clinics. For more information or to book a free initial, please visit www.drjoey.com.