Can these foods aid Weight Loss?

Blueberries

Loaded with anti-oxidants, phyto flavonoids and vitamin C, berries may help lower your risk of heart disease, cancer and act as an anti-inflammatory. Studies have also shown that blueberries may help with short-term memory loss associated with brain-ageing. The darker the colour, the more anti-oxidants. Best is always fresh although the frozen variety should not be forgotten.

Great in a smoothie or added to your breakfast cereal. 

Extra-lean beef

A common nutrient deficiency in women is iron. Enjoying extra-lean beef in your diet is a guaranteed iron injection, without excess saturated fat. Iron helps make up haemoglobin, the oxygen-carrier in the blood. Without enough iron, you can suffer from fatigue, poor concentration and even increase your body's susceptibility to colds and infections.

Try making a stir fry with your favourite vegies.

Fresh herbs

Of the 50 foods highest in anti-oxidants, 13 are fresh herbs and spices. One study at the University of Oslo in Norway found oregano had 42 times more anti-oxidants than apples. One tablespoon of fresh oregano has the same free-radical fighting power as one medium-sized apple.

Fresh herbs can be added to most dishes. Try adding oregano to beans for extra flavour.

Legumes

Legumes, including chickpeas, kidney beans and black beans are low-GI foods which help regulate blood sugar and appetite. Black beans are particularly rich in fibre and nutrients, plus they're almost fat-free. Legumes can aid weight loss as they fill you up on fewer kilojoules and POINTS values than many meat sources of protein.

Humus is basically made from chich peas and tastes great on a sandwich or as an accompaniment 

Oats

Not only packed with fibre, oats are brimming with protein, good fats and vitamins and minerals. They've been known to help ease the harmful effects of "bad" cholesterol and reduce blood pressure. Buy natural rolled oats (leave the sugar-loaded sachets on the shelf) and cook them in the microwave with skim milk, topped with banana and a drizzle of honey for a super-nutritious breakfast.

Try something different in the kids lunch boxes made with oats.

Oranges

Most famously know for their vitamin C, oranges also contain many phytochemicals thought to lower the risk of breast cancer, heart disease, and inflammatory conditions in women. Oranges also contain potassium, good for water balance between cells and assisting with high blood pressure. 

Make sure if you are juicing to add the pulp.

Raw nuts

Each nut contains its own unique profile of phytochemicals, types of fatty acids, and amounts of fibre. Most nuts contain monounsaturated fat, which may help lower "bad" cholesterol. Remember to watch your portions as it's easy to eat too many.

Try adding to low fat Yoghurt as well as some seeds, a great way to start the day of a small handful of almonds as an afternoon pickmeup.

Spinach

Popeye wasn't right about the iron content of spinach, as the form of iron in spinach is not as absorbable as animal sources. However, he was getting a great daily dose of B vitamin folate. Spinach is one of nature's best sources of folate, which helps prevent birth defects and may lower the risk of heart disease, dementia and even colon cancer.

Try adding some baby spinach leaves to your favourite pasta or risotto dish or instead of lettuce in a sandwich. Sweet potato (or pumpkin) baby spinach and fetta salad yum!

Tomatoes

Tomatoes are well known for their high amounts of lycopene, which is considered a potential agent for prevention of some types of cancer. But this tasty fruit also packs other anti-oxidants, too, including betacarotene, vitamin E, and vitamin C. Tomatoes are truly one of nature's superfoods!

10,000 ways to eat tomatoes. Try growing them yourself or buying from the farmers market and taste the difference!

Yoghurt

Our digestive system needs a healthy amount of "good" bacteria in the digestive tract. One way we can assist good bacteria is by boosting probiotic intake. Look for low-fat yoghurt with active cultures such as acidophilus, but keep an eye on the sugar content. Yoghurt is also rich in protein, making it a filling snack.Try adding Greek Yoghurt to salad dressings or when mashing potatoes instead of butter.

All these foods are readily available, easy to prepare and good for you (not to mention taste fantastic)  You can prepare a meal in the time it takes you to drive and buy takeaway so why not give it a go!

Enjoy!  :)))