Choosing high-protein, high-fibre, and wholegrain foods helps you stay full and energised between meals.
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Key takeaways
- Healthy fats in small amounts make meals more satisfying and help your body absorb nutrients.
- Fruits and vegetables add volume to your plate for fewer calories, helping you eat well without feeling restricted.
If you’re trying to lose weight safely, what you eat can make a big difference.
It’s not about cutting out food groups or following strict rules but building balanced meals that keep you satisfied and energised.
Here are 5 foods to focus on if you’re working towards a healthy, sustainable weight loss goal.
5 foods to prioritise when you’re trying to lose weight
Hi, I'm Riley.
If you're trying to lose weight safely, the foods you choose can make all the difference.
Let's look at five everyday foods that can help you feel full, boost your energy and help you on your weight loss journey.
One, include lean protein foods.
Think eggs, fish, chicken or vegetarian options like legumes or tofu.
If you include meat or poultry in your diet, choose lean options and remove the visible fat to reduce the calories.
Protein helps preserve and build muscle, supports metabolism and keeps you feeling full, which can naturally reduce your calorie intake.
Two, high fibre foods. Fibre rich foods like fruit, vegetables, legumes, oats and other whole grains are a great choice.
Fibre slows digestion, which means it helps to keep us fuller for longer.
Feeling full and satisfied is helpful if weight loss is a goal.
Fibre also has other great benefits like helping to improve cholesterol and balance our blood sugar levels.
Three, healthy fats.
There's no need to skip healthy fats.
Foods like avocado, unsalted nuts, seeds, and extra virgin olive oil have many health benefits and can help us absorb nutrients.
For weight management, fats can make meals more satisfying.
However, if weight loss is a goal, just watch the portion sizes.
A little goes a long way.
Aim for a small handful of nuts, a few slices of avo, or just a drizzle of extra virgin olive oil.
Four, whole grains.
Whole grains like brown rice, quinoa and grainy bread give you long lasting energy.
These foods are broken down more slowly than non whole grain carbs, which means the energy we get from these foods lasts longer.
This long-lasting energy will help to prevent the afternoon slump, helping to manage hunger and cravings.
Five, fruits and vegetables. Fruits and vegetables are typically low energy density foods.
This means we can eat a large volume for fewer calories filling you up without overloading your energy intake.
Aim for two serves of fruit per day and load up half of your plate at meal times with non-starchy vegetables like broccoli, carrot, zucchini or leafy salad veg.
Building your meals around these five foods can help make weight loss easier, more enjoyable, and more sustainable without restriction or cutting out food groups.
If you would like more support to lose weight in a healthy, sustainable way, speak to your doctor or a dietitian.
See you next time.
1. Lean-protein foods
Protein helps preserve and build muscle, supports metabolism, and keeps you feeling full for longer.
Include lean options like eggs, fish, chicken, tofu, or legumes. If you eat meat or poultry, choose lean cuts and remove any visible fat to reduce calories without losing flavour.
2. High-fibre foods
Fibre-rich foods, such as fruit, vegetables, legumes, oats, and wholegrains, help slow digestion and keep you fuller for longer.
Fibre also supports good cholesterol levels and stable blood sugar, which is especially helpful when you’re managing weight.
3. Healthy fats
There’s no need to avoid fat altogether. Foods like avocado, nuts, seeds, and extra virgin olive oil are packed with nutrients and help meals feel more satisfying.
Because fats are energy-dense, portion size matters, try a small handful of nuts, a few slices of avocado, or a light drizzle of olive oil.
4. Whole grains
Whole grains such as brown rice, quinoa, and grainy bread provide longer-lasting energy compared to refined carbohydrates.
They release energy slowly, helping prevent dips in energy and reducing the likelihood of reaching for quick, less nutritious snacks later in the day.
5. Fruits and vegetables
Fruits and vegetables are low in energy density, meaning you can eat larger portions for fewer calories.
Filling half your plate with non-starchy vegetables like broccoli, carrots, zucchini, or salad greens, plus two serves of fruit a day, can help you feel full and fuel your body with vitamins and fibre.
Focusing on these 5 foods groups can make healthy eating easier, more enjoyable, and more sustainable.
You don’t need to cut out your favourite foods, just build your meals around nutrient-rich, satisfying options that support your goals.
If you’d like tailored support for healthy, long-term weight loss, consider speaking with a dietitian.
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Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
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