40 healthy foods to lose weight

A varied diet is always the best option when the goal is to lose weight in a healthy way. Only in this way does the body receive all the nutrients it needs to function well and still burn excess fat.

In addition to helping you lose weight, healthy foods provide a number of other benefits to the body.

These foods are important sources of essential vitamins and minerals, help lower cholesterol, prevent heart disease, ensure better mood and, in turn, make your skin and hair even more beautiful.

If you want to lose weight and lead a healthier life, check out the 40 non-missing foods on your shopping list and learn about the benefits of each.

Remember: Good nutrition means more beauty, health and well-being!

1. Skimmed milk ? It has less fat and sugar than wholegrain, and is a source of protein, calcium, phosphorus and vitamin B.
2. White cheese ? like cottage cheese and ricotta, they are less fat and are rich in phosphorus, selenium, calcium and protein.
3. Yogurts ? They are delicious and healthy. Skimmers are low in fat, high in protein and high in calcium.
4. Bananas ? They are low in fat and cholesterol, and are full of vitamins and fiber.
5. Oranges ? they are low in calories, fat free and rich in vitamin C and potassium.
6. Apple ? It is low in sodium and has no fat. They are a great snack option, healthy and easy to carry.
7. Strawberries ? They are delicious, very low in calories and rich in vitamins, potassium and fiber.
8. Melon ? It is great for those who want to lose weight as it is low in fat and sodium, lowers cholesterol and is rich in vitamins.
9. Guava ? It is rich in fiber, copper and potassium. It has more fat and calories, but it's a vitamin C bomb.
10. Watermelon ? Helps keep the body hydrated and provides vitamins A and C.
11. Broccoli ? Besides delicious, it is rich in vitamins and fiber.
12. Carrot ? It is a great food because it has very few calories and fat, helps lower cholesterol and is rich in vitamins, iron and fiber.
13. Legumes ? They are low in sodium and saturated fat, rich in copper, protein and fiber and are great for keeping cholesterol low.
14. Spinach ? It is a source of iron, and also very rich in vitamins, calcium and copper. However, it has plenty of sodium.
15. Pumpkin ? It is low in sugar and has many vitamins.
16. Sweet potato ? it's low in sodium, it's a fiber-rich vitamin A bomb, and it's almost fat and cholesterol free.
17. tomatoes ? They are tasty, very versatile in preparation and rich in vitamins and fiber.
18. Black bean ? It is extremely rich in protein and iron, and has virtually no fat, cholesterol and sugar.
19. Onion ? It has many vitamins and fiber, is free of fat and cholesterol and has low amount of sodium and sugar.
20. Avocado ? Although high in calories, it has good fats. It is rich in fiber, protein, potassium and can be a great alternative to sandwich mayonnaise (prepared as guacamole).
21. Cabbage ? It is rich in vitamins and omega-3s and helps lower cholesterol.
22. Celery ? It has very few calories, and is a great source of vitamins and calcium.
23. Cabbage ? It has many fiber and vitamins, and is also a source of minerals such as calcium, phosphorus and sulfur. It also has antiinflammatory and antioxidant properties.
24. Seaweed ? Like those found in sushi, they help you lose weight and cleanse the body. No cholesterol are rich in vitamins, iron and calcium.
25. Whole grain bread ? It has a lot of fiber and keeps you sated longer as it is a complex carbohydrate and takes longer to digest. Remember to check on the label if whole flour is the main ingredient.
26. Brown Rice ? It is much healthier, as the process for obtaining white rice compromises the vitamins, manganese, phosphorus and iron in this grain.
27. Barley ? It is an excellent source of fiber, selenium, phosphorus, copper, manganese and can help people with type 2 diabetes.
28. Quinoa ? It is rich in protein, fiber, iron and calcium. Very healthy, it is a great alternative to rice in meals.
29. Ground beef ? It is a source of protein, zinc, iron, selenium and vitamin, but it can also be very fat. When buying, opt for lean meats.
30. Skinless Chicken Breast ? It is healthy and looks great grilled with vegetables.
31. Turkey Chops ? They are great for eating roasts. They are low in fat and are rich in protein, iron, zinc, phosphorus, potassium and B vitamins.
32. Pork chops ? They are healthier than red meat. Most fat is unsaturated, which helps lower cholesterol and the risk of heart disease.
33. Slim inlaid ? Like turkey breast and ham, they are very practical to add in natural sandwiches. Look for low sodium and fat options.
34. Canned Tuna (In Water) ? It is a source of omega-3 and fatty acids, raises good cholesterol, lowers blood pressure and reduces the risk of heart disease.
35. Salmon ? It is rich in omega-3, vitamins, magnesium and protein. A healthy and nutritious option.
36. Light popcorn ? preferably salt-free, it is rich in protein and fiber and a good source of whole grains, which help reduce the risk of heart disease and diabetes.
37. Oilseeds ? like peanuts, cashews, walnuts and almonds, are rich in calories but also in nutrients. They have good fats, magnesium, copper, protein, fiber and antioxidant phytochemicals. The secret is to consume in moderation.
38. Seeds ? like pumpkin, sesame and sunflower, are as nutritious as nuts. A source of protein, minerals, zinc and other nutrients, they keep the heart healthy and the body free of disease.
39. Dry fruits ? They are versatile and practical to carry. Eat as a snack, add to cereals, salads or even rice to make bittersweet.
40. Cereal bars ? They can be good food, but care must be taken. The ideal is to choose the ones with more than 4g of fiber, less than 150 calories and less than 6g of sugars.

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