Five foods you should always have in the kitchen to make weight loss easy | The Sun

WHEN you're looking for a tasty snack, it's a good idea to have certain foods on standby while trying to ditch some extra calories.

A weight loss journey can be tough – but you can avoid temptation by having healthy options ready to go.

These five foods are packed with fibre, protein, antioxidants and vitamins to make sure you're getting the goodness you need to keep going.

Here nutritionist Lisa Young reveals why these five foods can help achieve your body goals.


The original superfood – blueberries are a good source of vitamin C, fibre, manganese and other antioxidants.

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While they are brilliant as one of your five-a-day, dietitians agree that the evidence of any other big health benefits is inconclusive.

Lisa told Eat This: Blueberries are super healthy, filling, and versatile. They are low in calories and contain plenty of fiber, so you feel satisfied.

"You can enjoy them plain; add them to yogurt; freeze them and enjoy them as a treat; or even heat them in the microwave for a minute for that warm, berry pie taste."

A punnet of fresh blueberries will set you back £3.00 from both Tesco and ASDA.

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Oats are a great choice for some people with type 2 diabetes thanks to having a lower GI (glycaemic index).

Oats also have a good fibre content, which is key for maintaining weight and digestive health, and can protect the heart, which is important because people with type 2 diabetes are prone to heart disease.

A 2015 review of studies found that people with type 2 diabetes who ate oatmeal for breakfast had better post-meal blood glucose levels than those who ate other breakfasts.

Oats can be made into warm porridge and topped with fresh fruit like raspberries and nuts, made into a cold bircher muesli overnight or added to smoothies.

Lisa said: "Oatmeal is a healthy and filling breakfast option and takes just a few minutes to make. [Oats] contain fibre, which will keep you full.

"You can throw in assorted fruit, add milk or water, and top with nuts or seeds."

A 2kg bag of Scottish Oats from Tesco is £2.50 while a 2kg bag of Mornflake Creamy Superfast Oats is only £2.25 from ASDA.


Dietician Lauren Manaker says by including satiating foods in your diet, like walnuts, you might eat less and ultimately lose weight.

She said:"Walnuts are an incredibly satiating food, thanks to their combo of protein, fiber, and healthy fats."

There's also extra health benefits, according to research.

A couple of handfuls of walnuts every week may help women live longer.

Scientists found women in their late 50s and early 60s who ate at least two servings were more likely to be “healthy agers”.

At ASDA a 150g bag of walnut pieces costs £1.25 while a 250g back of walnut halves from Tesco is £3.90.


Lisa said fresh veggies are the perfect quick option if you are busy and don't have a lot of time to prepare fresh ingredients individually.

She said you can whip some frozen vegetables into a microwave or saucepan to give an extra edge to your lunch, dinner or snack.

Canned and frozen fruit and veg can be cheaper, healthier and tastier than fresh foods.

Kate Hall, at My Full Freezer, said: “For many families that I have worked with, the freezer was previously seen as a place for ‘back-up food’. 

“I often find that people don’t realise that most frozen foods don’t contain, or need, any preservatives, or that frozen vegetables are as nutritionally good as fresh (if not better) because they are frozen so soon after being harvested."

A bag of Tesco Mediterranean Style Chargrilled Vegetables at Tesco costs £2.15.

You can buy a bag of Frozen for Freshness Mixed Vegetables for £1.00 at ASDA.


Packed with omega-3's, salmon helps keep your hair shiny.

Your body doesn't naturally produce these healthy fats, so making sure you get them from foods and supplements is super important.

Omega-3's will not only keep your hair shiny but help it grow long and full too.

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Lauren said: "Including salmon or other fatty fish in your diet two times a week may help people lose weight when it is a part of an overall balanced and healthy diet."

Two boneless salmon fillets from Tesco costs £4.09 while two fillets will set you back just £3.75 from ASDA.

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