While trying to lose weight, it’s important to have a kitchen that’s stocked with healthy staples you can rely on for a range of meals. By filling our pantries with weight loss-friendly foods rather than fattening processed snacks, we can create a solid foundation for healthy eating habits and sustainable weight management. Luckily, there are plenty of tasty, nutritious options out there.
To get a run-down on some of the pantry essentials you should have on hand as you work towards your goal weight, we spoke to dietitian and personal trainer Jesse Feder from My Chrons and Colitis Team and Bill Bradley, a registered dietitian and founder of Mediterranean Living. They told us that oats, popcorn, canned fish, and chickpeas are some of the best options. Learn more about how each of these foods can help you lose wight below!
1. Oats
Oats are a fantastic superfood that are packed with health benefits. As it turns out, Feder says they're also great for weight loss. "Oats are very high in dietary fiber which can help promote fullness," he says. "This can prevent you from snacking or overeating during the day and lead to weight loss."
Luckily, this ingredient is also super-versatile. Not only can you make a delicious bowl of oatmeal (which is especially healthy with the right fat-blasting toppings), but Feder also notes that oats can be added to smoothies or used as a topping for various snacks.
2. Popcorn
When snack time rolls around, it's crucial to make healthy choices rather than loading up on processed, empty-calorie foods. That's where popcorn comes in. "Popcorn can be a very light, quick, and tasty snack," Feder says. "It is great to replace your high calorie snacks with popcorn to reduce your overall caloric intake."
This food is also "naturally low in calories and contains a good amount of fiber which can promote fullness and aid in weight loss." Just be sure not to load it with too much butter or salt, which can lead to a range of health risks.
3. Canned fish
When it comes to weight loss-friendly lean protein, fish make for some of the best options out there. And when you don't have time to fry up a gourmet salmon fillet, canned fish serve as a delicious, healthy alternative you can keep stocked in your pantry.
"Canned is naturally low in fat and calories, while being high in protein," Feder says. "The high amount of protein in canned fish can keep you feeling full throughout the day and promote healthy weight loss." Some of the best varieties to keep in your pantry include tuna, sardines, and salmon. Yum!
4. Chickpeas
Don't sleep on legumes and beans! These protein-packed foods make another fantastic pantry staple. And according to Bradley, chickpeas are one of the best options out there. In fact, he says you can roast them for a delicious, nutritious snack.
"A great source of fiber and protein, roasted chickpeas are a crunchy and filling snack that can be seasoned with various spices to add flavor. Roasted chickpeas are a great option for weight loss," he says. "First, they are high in fiber, which can help keep you feeling full and satisfied, reducing the likelihood of overeating later on." Incredible!
He adds that "Chickpeas are also a good source of protein, which is another nutrient that can help keep you feeling full and prevent overeating." In fact, he says, a half cup contains only 120 calories. We're going to roast some up ASAP!
The bottom line
So, there you have it: your pantry doesn't need to be chock-full of sugary baked goods and salty processed snacks. There are plenty of options that can offer convenience, health, and even a long shelf life. By keeping your shelves stocked with oats, popcorn, and canned fish, you can have a number of staples to rely on as you work towards your weight loss goals.
