10 Nutrient-packed Foods to Include in Your Weight Loss Food Chart

Weight loss food chart,If you’re trying to lose weight, it can be hard to figure out what foods will help you reach your goal. But the truth is that if you want to shed pounds, you need to be eating foods that provide the nutrients your body needs. That’s where this list comes in! It’s full of nutrient-packed foods that will help boost your metabolism and keep you feeling energized all day long. Plus, these delicious dishes can also help reduce cravings for unhealthy snacks between meals—which have been proven to cause weight gain over time.


Salmon is a good source of omega-3 fatty acids, which can help lower cholesterol and triglycerides. Omega-3s also reduce inflammation in the body, which may be beneficial for weight loss efforts.

Salmon is low in calories and fat: just three ounces contains about 100 calories, 2 grams of protein, 0 grams of saturated fat and less than 1 gram of unsaturated fat (the type that may lower your risk for heart disease). It’s rich in vitamin B12 and selenium–two nutrients that are important for heart health–as well as other minerals like magnesium and potassium.

Brussels sprouts

If you want to lose weight and feel great, then Brussels sprouts are one of the foods that should be included in your diet. They are rich in vitamins and minerals, which will help boost your metabolism and provide energy for your body.

Brussels sprouts are high in vitamin C; one cup of cooked Brussels sprouts contains about 30% of the daily recommended intake for adults. Vitamin C has many health benefits including reducing inflammation, strengthening bones and teeth as well as boosting immune system function.

Brussels Sprouts also contain large amounts of vitamin K; one cup cooked contains 78% of an adult’s daily needs for this essential nutrient responsible for blood clotting among other things . The best way to consume these cruciferous vegetables is by steaming them until tender crisp then tossing them with olive oil or butter before serving hot alongside a grilled protein such as fish filet or chicken breast .

weight loss food chart
weight loss food chart


Sardines are a great source of omega-3 fatty acids, which have been shown to reduce the risk for heart disease and improve brain function. Omega-3s also help keep your skin healthy and reduce inflammation. The protein in sardines provides satiety, making you feel fuller longer so you’re less likely to overeat later on in the day or week.

Sardines are low in calories, with only about 125 per can (about 2 ounces). But don’t let that fool you into thinking they aren’t filling! You should still eat them as part of a balanced diet with plenty of fruits and vegetables, wholegrains such as brown rice, quinoa or oats; lean proteins like chicken breast; low fat dairy products such as cottage cheese/yogurt etc., but also some foods high in fat like nuts/seeds/avocado when possible since these contain good fats that help lower cholesterol levels too (and thus reduce risk factors associated with heart disease).


Spinach is a rich source of iron, which helps to transport oxygen from your lungs to the rest of your body. It also contains vitamin A, which is important for vision and good skin health. Additionally, spinach contains large amounts of vitamin C and K, two essential nutrients that are lacking in many people’s diets due to their low consumption levels or poor absorption rates.

Spinach contains several carotenoids (a type of antioxidant) including lutein and zeaxanthin–two pigments that protect against age-related eye disease such as cataracts and macular degeneration.


Kale is a superfood rich in nutrients, especially beta-carotene and vitamins C and K. Kale also contains high levels of calcium, magnesium and potassium as well as fiber that helps promote digestive health.

Kale can be eaten raw or cooked–the latter being recommended for those who prefer their greens less crunchy (or if you’re using kale in a soup). To prepare it for cooking: strip off any tough stems; rinse with cold water; pat dry with paper towels; cut into slices or chop finely; add to soups at the last minute so they don’t cook too much (you want them still bright green!).

For example: Add chopped kale leaves to scrambled eggs before serving. Add steamed kale along with other vegetables when making spaghetti sauce.Toss shredded raw cabbage into salads instead of lettuce.You can also use these ideas when preparing other leafy greens such as spinach or Swiss chard: Cook collard greens until tender but still bright green then saute them in olive oil until lightly browned on both sides.Shred romaine lettuce then toss with lemon juice before serving cold salad.Kale: Nutrients in this nutrient-dense superfood include beta-carotene (a precursor to vitamin A), vitamins C and K plus calcium magnesium potassium fiber antioxidants lutein zeaxanthin sulphur compounds which help prevent cancer heart disease stroke diabetes Alzheimer’s disease cataracts osteoporosis kidney stones asthma allergies constipation PMS acne rheumatoid arthritis ulcers indigestion gallstones flatulence nausea vomiting diarrhea menstrual cramps headaches fatigue lack motivation dizziness confusion insomnia bad dreams nervousness depression anxiety irritability fear nervous trembling confusion forgetfulness paranoia hallucinations nightmares confusion apathy lethargy rage panic attacks restlessness anger self hatred sleeplessness paranoia hallucinations delusions suicidal


Cauliflower is a good source of vitamin C and folate, as well as a great source of fiber. It’s also rich in vitamin B6, which helps you metabolize carbohydrates and protein.

It can be boiled or steamed whole, chopped up into small pieces and used in salads or soups (or even just eaten raw), or roasted until golden brown for an extra crunchy texture.


Broccoli is a great choice for weight loss because it contains antioxidants and vitamin C. It can be eaten raw or cooked, and it’s perfect for soups, salads, stir fry and casseroles. While most people are familiar with the green variety of broccoli that’s often served as an accompaniment to meals at restaurants or lunch at school cafeterias–and which makes up about 90% of all broccoli production–there are many other varieties including purple sprouting, Romanescu (also called Italian Purple) and calabrese that might be worth exploring if you want something new to try!

Broccoli is low in calories compared to other vegetables like kale or spinach so make sure not to overdo it when adding this nutritious food into your daily diet plan! Broccoli also has good amounts fiber per serving size which will help fill you up while keeping hunger pangs away longer than they would normally last between meals due their low caloric value (about 30 calories per cup cooked).


Grapefruit is an excellent source of vitamin C, a powerful antioxidant that helps the body fight off free radicals. A study published in the Journal of Nutrition found that eating grapefruit daily helped overweight people lose weight and belly fat.

Additionally, grapefruits are high in fiber and pectin–a soluble fiber that may help lower cholesterol levels by reducing absorption of fats from your diet.


Eggplant is a low-calorie food. It contains no cholesterol and is rich in fiber, potassium, vitamins A and C and antioxidants.

Eggplants are one of those vegetables that have been used for centuries as an aphrodisiac because of their phallic shape. In fact, there’s even a legend about how the Hindu god Shiva was born from an eggplant! But we’re not here to talk about religion (or sex). We’re here because this versatile vegetable offers many benefits: it’s low in calories (about 20 per cup), high in fiber (1 gram per cup), rich in potassium (480 milligrams per cup), packed with vitamins A and C plus antioxidants–making it an ideal food choice if you’re trying to lose weight or improve your overall health.

You can reach your weight loss goal by eating nutrient-packed foods.

  • Nutrient-packed foods are high in fiber, vitamins, and minerals.
  • You can find these types of foods at the grocery store or make them at home using recipes online.

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Weight loss food chart,We hope that you are inspired to try these 10 nutrient-packed foods. They’re full of flavor and nutrients, so they will help you reach your weight loss goal!

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