Health & Fitness

Eat More to Lose Weight

Forget counting calories. Just add produce and lean protein to every meal

By Wellness Matters /

Credit: Flickr / souljourney74

Eating more produce and protein will help you lose weight

Simple eating strategies can help you maintain a healthy weight

We’re often so focused on restricting calories as part of a weight-loss diet that it seems impossible eating more of certain foods could actually promote a healthy weight, but it’s true.

Fruits and Vegetables with Every Meal

Eat LOTS of fruits and vegetables. Fill half your plate with vegetables (or fruit) at every meal.

As always, stop when you’re full, not stuffed.


Lean Protein with Meals and Snacks


Eat more lean protein. Protein is important for satiety and preserving lean muscle mass. Turkey, chicken, lean meats, fish, shellfish, eggs, nuts, seeds, tofu and legumes (black beans, lentils and chickpeas) are great sources of protein.

Include 3 to 4 ounces (85 to 113 grams) of lean protein in all meals and 2 oz. (57 g) of protein in your snacks.



Hydrate Your Body

Drink lots of water. It promotes good hydration plus helps take the edge off hunger.

Calcium Helps More than Just Bones



Get more calcium. In addition to building strong bones and teeth, calcium plays a role in healthy blood pressure and weight loss. Aim for 2 to 3 servings of low-fat dairy/dairy equivalent products daily (e.g., milk, yogurt or fortified soy beverages without added sugar).

If you can’t get 1,000 mg 
of calcium per day from food, add a calcium supplement. 

Note: One serving of milk products supplies about 
250 mg of calcium.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.