Page 39 - Seniors Today - January Issue

them to swell in your digestive tract and 7. Lentils and beans
keep you satisfied, says Lauren Harrin-
Pincus MS, RDN, author of The Protein-
Packed Breakfast Club.
Sprinkle a teaspoon or two on yogurt, over
your salad, in your oatmeal, or add them
to your recipes and baked goods. “For an
extra 20 calories per teaspoon, you will
benefit from protein, fiber, omega-3 fats and
prolonged fullness,” says Lauren.

5. Salsa For weight loss, it’s important to eat foods
with plenty of protein and fiber to keep you
full throughout the day as these prevent
you from overeating. Opting for plant-
based proteins ( a variety of dals, beans like
chana, rajma, chawli etc.), which have fewer
calories than their meat counterparts, is a
wise choice. They are super versatile and
can be added to almost all our vegetarian
and non- veg cuisine.
Yes, salsa. The ingredients that go into
making fresh salsa and pesto are filling and 8. Oats
healthy. Plus, they are low in calories. Add
them to lean meat or fish or your veggies
and salads.

6. Eggs

Everyone knows that oats are a good source
of fiber and can help support a healthy
digestive system so incorporating them into
different dishes or simply eating a bowl of
oatmeal for breakfast can work to keep you
One of the keys to weight loss is eating full through the morning.
nutritious foods that keep you full. Eggs,
especially in the morning, will tide you 9. Zucchini
over until lunch. Each egg has 6 grams of If giving up pasta is the hardest part
protein, which helps with satiety. of making changes to help lose weight,

SENIORS TODAY | ISSUE #19 | JANUARY 2021 39