These foods—notably vegetables, fruits, legumes, and whole grains—should supply about 20 to 35 grams of dietary fiber a day, depending on your calorie needs. (Aim for 14 grams of fiber for every 1,000 calories, as advised by the Dietary Guidelines for Americans.) Fiber slows the absorption of carbohydrates, so they have less effect on insulin and blood sugar, and it provides other health benefits. Try to fill three-quarters of your plate with produce, legumes, and whole grains—leaving only one-quarter for meat, poultry, or other protein sources.
You could complicate things if you wanted to, but why bother when the simple way tastes so great? Not counting salt, pepper, and oil, this recipe contains just six ingredients—and tastes like a million bucks. That’s because the lightly seasoned chicken releases all its chicken-y goodness into the skillet, where onions, garlic, kale, and chickpeas lap it up so that none of the rich poultry flavor goes to waste. If you can, purchase air-chilled and/or organic chicken thighs. Since chicken is the star here, you want the best you can find.
Since avocados are packed with nutrients and healthy fats that can stimulate weight loss, it’s no surprise that avocado oil acts in a similar fashion. When Penn State University researchers compared those who consumed monounsaturated-rich oils (like high-oleic canola oil or avocado oil) with those who consumed a flax-safflower oil blend, they found that those who used just three tablespoons of the monounsaturated-rich oil daily lost nearly two percent of their belly fat in just one month.
Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim. They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E. According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.
These support bone health and have other possible benefits. Dairy products are the best sources of calcium, but you can also get it from fortified foods as well as canned salmon, sardines, dark leafy greens, and most tofu. If you can’t get the recommended 1,000 to 1,200 milligrams a day from food, take a calcium supplement. It’s hard to consume enough vitamin D from foods (the RDA is 600 to 800 IU a day, though other experts advise more). Thus, many people—especially those who are over 60, live at northern latitudes, or have darker skin—should consider taking a supplement.