6 Fabulous Foods for Better Health and Weight Management

Are you trying to live a healthier lifestyle? Do you want to lose some weight and just feel better overall? 

We'd like to help guide you to making changes for a healthier lifestyle with what we know and have researched to get results. 

Being physically active is a very big part of being healthy and weight management, however, so is what you eat. It's important to us that we give you the tools and information to help you make small, but impactful changes. 

Eating healthier food more often, is going to help you to see results sooner, rather than later. 

Remember to watch your portion sizes. Limit eating out and eating junk food. Find healthier snack options. Stay away from high-calorie drinks. 

Add more of these 6 foods to your weekly meal line up to give your body more nutrition that it needs. You won't regret it! 


6 Fabulous Foods for Better Health and Weight Management


1. Fish 

Fish is full of good vitamins and is a low-fat, high-quality source of protein. Fish also contains heart-healthy omega-3 fatty acids.

Fish contains iron that aids red blood cells in carrying oxygen to body. It also has Niacin keep your nervous system, digestive system and skin healthy. Fish has Vitamin B12 which is needed to form red blood cells and DNA. And lastly, Iodine which is great for thyroid function. 

It's recommended that you eat at least 2 servings of fish and shellfish per week. 

Here are some healthiest types of fish to eat. 

  • Salmon
  • Sardines
  • Albacore Tuna 
  • Atlantic Mackerel 
  • Rainbow Trout  


Tips for Eating More Fish

>> Include fish in a sheet pan dinner

>> Make patties or cakes 

>> Experiment with different marinades

>> Add fish chunks to kabob & grill 


 2. Whole Grains

Health experts advise everyone – men and women, young and old – that grains are a healthy necessity in every diet.  

Whole grains give us high amounts of nutrients such as B-vitamins, vitamin E, magnesium, iron, and provides us with fiber. The Dietary Guidelines recommends that Americans consume at least 3 servings of whole-grain foods daily.

Here are some examples of whole grains: 

  • Barley
  • Wheat
  • Oats
  • Corn 
  • Rice 
  • Quinoa

Tips for Eating More Whole Grains

>> Make a big batch of rice or quinoa, use as a side item

>> Eat oatmeal 

>> Buy whole grain bread 

>> Add them to soups 


3. Spinach  

Spinach is a powerhouse of minerals including potassium and that plays a big role in lowering blood pressure. It also has vitamin-K which supports your bones. And contains vitamin-A and vitamin-C which both support immune function and promote healthy skin. Two to three cups of vegetables per day for adults is recommended. Do I need to say more? 

Tips for Eating More Leaf Spinach 

>> Add it to your eggs

>> Put it in your salads

>> Top your burgers with it 

>> Add it to your fajitas and burritos


4. Eggs  

Eating 1-2 eggs per day is recommended. Eggs are a good source of vitamin B12, D, A, and choline, which helps... metabolism! And they are rich in phosphorus and iron. All good things. Eggs Are Among the Most Nutritious Foods on the Planet


Tips for Eating More Eggs


>> Have an egg sandwich 

>> Make hardboiled eggs for snacks

>> Enjoy an omelet 

>> Scramble your eggs 


5. Fruit 

Fruits may be fresh, frozen, canned, or dried/dehydrated, and may be whole, cut-up, pureed, or cooked. The most effective combination of fruits and vegetables among study participants was two servings of fruits plus three servings of vegetables per day, for a total of five servings daily.

Each type of fruit brings its own unique set of nutrients and benefits to the table. The key is to eat fruits of various colors, as each color provides a different set of healthy nutrients.


Tips for Eating More Fruit 

>> Add fruit to smoothies

>> Add fruit to every meal

>> Eat fruit in between meals as a snack

>> Put fruit in oatmeal 



6. Greek Yogurt 

Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut. Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes. It's also great for gut health! 
Yogurt specifically has been studied as a calcium-rich food that helps burn fat and promotes weight loss. A University of Tennessee study in 2005 shows that dieters who ate three servings of yogurt a day lost 22% more weight and 61% more body fat than those who simply cut calories and didn’t add calcium to their eating plan. Those that lost the most weight was also able to protect their lean muscle mass, which is critical when dieting, because the muscle mass is essential for maintaining high metabolism.


Tips for Eating More Greek Yogurt 

 >> Make yogurt bark (Learn more here) 

>> Add whole grain granola to your yogurt 

>> Put fruit in your yogurt 

>> Eat yogurt as your snack  


Your health and good weight management both start with what you eat. Eat more of these 6 foods to make some big changes that will get you results. 

I am Sabrina Tutt, Founder of Curly Girl Fitness.  

Who is Curly Girl Fitness?

Curly Girl Fitness is a t-shirt line aimed at encouraging women and girls of all shapes and sizes to fashionably promote their curly hair while also embracing health and fitness as a way of life.

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