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Pick the Right Foods to Slim Down for Summer

By Sandy Schroeder

As summer rushes in, it may be time to get serious about getting the most mileage out of your food. Prevention suggests we pick the most filling foods to eat less and lose more. 

Here are some good choices.

Expand cottage cheese options - Try mac and cheese recipes that mix cottage cheese with shredded cheddar. Mix it into pancake batter, or use it to stuff a chicken breast. Blend it with honey and serve with muffins. Each time you get 28 grams of very filling protein.

Beef for breakfast - Beef and eggs in the morning may be the protein boost that you need to work all day without a lot of little snacks. Choose lean cuts like London broil or round steak.

Steaming bowls of oats - Cook old-fashioned oats with an extra cup of water to boost the volume, slow digestion and provide a feeling of fullness. Also use oats to make high fiber breads, muffins or cookies.

Reduce cravings with eggs - One large egg delivers 6 grams of protein. Boil them for snacks or use them with rice, salads, soups and pasta. Enjoy classic deviled eggs using low-fat mayo or Greek yogurt. 

Start the meal with miso soup - Broth-based soups fill up the stomach before the main dish is served. They also work as fillers between lunch and dinner or late-night low-calorie snacks.

Add lots of asparagus - Each stalk has only three calories. Asparagus is full of fiber and loaded with antioxidants. Add stalks to a stir-fry or serve them with a broiled steak.

Fiber up with Brussels sprouts - A cup delivers less than 40 calories and three grams of fiber. Roast them with other vegetables for dinner. Use the leftovers as a satisfying filling for an omelet.

Make it a party with shrimp - Lead off with shrimp appetizers or make them the main dish in a savory fish stew. Either way you get 30 grams of protein and less than 160 calories. Choose wild-caught shrimp from Alaska and the Gulf Coast or farmed U.S. shrimp.

Make lentil soup - Cook onions, carrots and celery in hot oil. Add garlic, bay leaf, oregano and basil. Stir in lentils, water and tomatoes and bring to a boil. Simmer for at least an hour. A half-cup of lentils has 10 grams of protein and 120 calories.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fayetteville, N.C.

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