Essential Nutrients While Trying to Lose Weight

You know to lose weight you have to eat less, but you don’t want to be zapped of all your energy, either.

Certain foods are essential to giving your body the fuel it needs, while still cutting back on unnecessary calories.

1. Be careful when cutting carbs

Focus on eliminating sugar-sweetened drinks, refined grains and other processed foods with added sugars. But keep nutrient-rich carbohydrates such as whole grains, fruits, vegetables, beans and peas.

2. Look for lean protein

Try low-fat dairy foods, eggs, lean meats and poultry. Add seafood, nuts and beans, too. Here’s the bonus: if you work them into your breakfast, you will feel fuller longer.

3. Increase your iron intake

Iron can help prevent anemia and fatigue, so eat more lean red meats and iron-fortified cereals. But beware not to eat sugary cereal.

4. Don’t cut back on your calcium, either

It’s critical to keeping your heart healthy and muscles strong. Aim for at least 1,000 milligrams a day.

5. Don’t forget your folic acid

Whole grains, green leafy vegetables, oranges, berries and nuts can help boost your immune function. If you eat more of these nutrient-rich foods, and less of the other stuff, you’ll be well on your way to losing weight.

Related: Best Spring Fruits For Weight Loss


About the author

Dr. Jennifer Miranda

Dr. Jennifer Miranda is a board certified Internal Medicine physician who believes that doctors should make a difference in the quality of people’s lives. To this end, she founded Pure Executive Health & Wellness, a comprehensive medical practice centered around the importance of the patient-physician relationship in achieving total body wellness.

Dr. Miranda is a Magna Cum Laude graduate of Harvard University where she received her Bachelor of Arts degree. While at Harvard, she was a four-time recipient of the annual John Harvard Scholarship for academic achievement of highest distinction, and she was inducted into Phi Beta Kappa, the prestigious collegiate national honor society. She then attended the University of Miami School of Medicine where she graduated with selection into Alpha Omega Alpha, which is the highest honor someone can obtain during their medical education. Her exceptional skills as a resident led to her selection as Intern of the Year and later as Chief Medical Resident at the University of Miami/Jackson Memorial Hospital. She also has extensive knowledge in the field of Functional Medicine, and has recently completed a 2 year comprehensive program at the University of Miami.