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 Top 10 Healthy Foods Veg for Weight Loss

  Last Updated : Jul 17,2020






5/5 stars      1 REVIEW

Top 10 Super Foods for Vegetarians

Here is a list of Veg super foods given below which when used in combination of eating will help you loose weight, lower cholesterol, prevent heart disease, keep your diabetes, osteoporosis in check. More importantly is that you will be healthy. Thats the key.

Sprouts Stir- Fry ( Eat Well Stay Well Recipes )

Sprouts Stir- Fry ( Eat Well Stay Well Recipes )

We have given you the list of best Vegetarian foods below accompanied with recipe examples which give you very healthy recipes. All these recipes have been used many years by a team member of Tarla Dalal who specialises in fitness and ultra endurance events lasting 17 hours. So these recipes and philosophy work.



The key goal for fitness and weight loss is to have healthy food which is not processed and is fresh. Also cut consumption of wheat and milk and shift to high fat food. Yes, its high fat food which is good fat like paneer, full fat raita. Move from rice to Barley and Buckwheat and try these recipes.

Palak Masoor Dal

Palak Masoor Dal

1. Avocado: Avocado is full of good fats – omega 3 fatty acids, which helps to reduce inflammation in the body. It helps to maintain heart health. It also keeps you full for hours and avoid binge eating. Try Avocado Kale and Mango Smoothie as a healthy breakfast option

Avocado Kale and Mango Pulp Smoothie

Avocado Kale and Mango Pulp Smoothie

2. Sprouts...a multi-nutrient pack: Known as the tiny storehouse of nutrients, sprouts are one the best vegetarian foods to add to your diet. The process of sprouting not only increases their nutrient count, but also make their digestion easier. It is very easy to incorporate them in your daily diet by way of Sprouts Pancakes and Sprouts Stir-fry.

Sprouts Pancakes

Sprouts Pancakes

3. Green Leafy Vegetables: We have grown up listening greens are a must daily. It is a fact. One green leafy vegetable a day adds in a good dose of antioxidants along with, iron, folic acid, calcium, magnesium and many other such nutrients. If you don’t like greens, include them in a sneak way like Methi Paratha and Palak Masoor Dal.

Methi Paratha

Methi Paratha

4. Olive oil – The Wonder Oil: Olive oil is brimming with MUFA (mono unsaturated fatty acids) which works towards a healthy body and healthy heart. It is also rich in vitamin A and E, an antioxidant which helps to ward off free radicals from the body. The best way to include small quantities in salad dressing like done in the recipe of Cabbage Salad in a unique way as shown in Grilled Baingan. 

Cabbage Salad
Cabbage Salad

5. Flax seeds: Also called as alsi, they are also rich in omega-3 fatty acids and fiber. While the earlier helps in reducing inflammation in the body, the latter nutrient keeps you satiated for long hours. Try Flax Seeds with Curd and Honey as an in between super healthy snack.

Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness

Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness

6. Chia Seeds: This is another healthy oilseeds, which one must include in their daily menu. They are rich in fiber and protein. Well, you need to soak them in advance if you are making a drink or smoothie – don’t miss out on that. You can try Chia Seeds and Pear Lassi. A more interesting options is Jowar Rajgira Banana and Chia Seeds Bread.

Jowar, Rajgira, Banana and Chia Seeds Bread

Jowar, Rajgira, Banana and Chia Seeds Bread

7. Red, Yellow Orange Fruits and Veggies: You would agree that there are a lot to explore in this category. Right from papaya to carrot, tomato to sweet lime, orange to lemon. These are all a store house of various antioxidants. We need these antioxidants to fight the free radicals, to keep our skin wrinkle-free, to have a vision sharp and to build our immunity to various diseases. Gain all of these by cooking delicacies like Carrot Methi Subzi and Fruit and Vegetable Salad with Apple Dressing.

 Carrot Methi Subzi ( Delicious Diabetic Recipe)  

Carrot Methi Subzi ( Delicious Diabetic Recipe)

8. Almonds: Almonds are full of protein and fiber. The best way to have almonds is to munch a few of them in between meals. But if you want to be more creative, you can try making Almond Milk and Almond and Avocado Toast. This would suit lactose intolerant and gluten intolerant.

Almond Milk, Homemade Pure Almond Milk

Almond Milk, Homemade Pure Almond Milk

9. Paneer: Paneer is one of the good sources of calcium and protein for vegetarians. Learn how to make Paneer at Home and the use it to create more of your favourite delicacies like Paneer Masoor Paratha and Paneer Pudina TIkki. Remember not to fry it, else you will only more fat to your meals.

 Paneer Masoor Paratha

Paneer Masoor Paratha

10. Broccoli: Broccoli is one such vegetable which is definitely a good source of antioxidants like most other veggies, but it also provides fair amounts of protein. It is low in calories and carbs. What more does it require to be termed as a healthy veggie. Explore it in the form of Broccoli Broth or combine it with another healthy veg ingredient to make Broccoli aur Paneer ki Subzi.

Broccoli Broth

Broccoli Broth


Hope you enjoy this and leave us your comments on what you think. Lots of you will have different opinions.

Stay healthy, stay fit and you must exercise regularly!

top 10 super foods for vegetarians

1.  
 by Tarla Dalal
Eat plenty of Avocados. Avocados are a rich source of mono-unsaturated fatty acids, which is considered to be a ‘healthy-heart’ fatty acid. They abound in fiber, which reduce blood sugar spikes and aid in weight loss.The high levels of vitamin E in avocado help prevent cholesterol oxidation. The high potassium in it can regulate high blood pressure which may otherwise lead to both heart disease and kidney problems.
 
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2.  
 by Tarla Dalal
Sprouts are the most complete and nutritional of all foods that exist. Sprouting makes the seed a veritable nutrient factory with a much greater concentration of protein, vitamins A, C, E, K and B-complex than normal. It helps stored minerals like iron, calcium and potassium to be absorbed easily as they get converted to their simpler forms. Sprouts contain enzymes that aid in digestion.
 
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Iron-rich greens works with protein to make the hemoglobin in red blood cells and prevent anaemia. The haemoglobin carries oxygen to all parts of the body so it can perform its normal functions. In short it helps our cells "breathe". Apart from iron, greens also contribute calcium, vitamin C, beta-carotene and folic acid in a typical vegan diet. Greens are also low in calories and rich in fiber and hence a must on the weight-watchers menu.
 
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4.  
 by Tarla Dalal
Olive oil has as large an amount of monounsaturated fatty acid (MUFA), mainly oleic acid, as olive oil. This high MUFA content offers protection against heart disease by decreasing LDL (‘bad’) cholesterol levels and raising HDL (‘good’) cholesterol levels, inhibiting increase in triglyceride levels, and also by preventing an erratic heartbeat and reducing the risk of blood clots. It is a potent antioxidant too. Antioxidants such as vitamin A and vitamin E, which are capable of neutralizing cancer causing free radicals in humans. Vitamins E, K and other polyphenols found in it have also been known to provide a defense mechanism and strengthen our immune system.
 
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Flax seeds are rich in omega-3 fatty acids, which help stabilize cell walls and reduce inflammation. They also helps to build immunity, prevent LDL oxidation and heart ailments. They also contain a unique blend of soluble fiber, which binds with food to optimize the digestive process.
 
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The high omega 3 fatty acid content help to turn down body’s inflammation and thus prevent chronic diseases like heart disease, cancer etc. These tiny seeds are also loaded with fiber and protein. It is interesting to note that this easily digestible little seed has antioxidants (ALA), which trigger energy production in the body. This makes it an amazing food for endurance athletes.
 
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The yellow orange red fruits and veggies like oranges, sweet lime, strawberry, grapefruit, papaya, carrot, tomatoes, apples etc. are super foods that can help you rev-up your immune system. The yellow-orange-red fruits and veggies abound in antioxidants - vitamins A and C which helps us build our immunity and destroy the toxins and free radicals produced in our body and help build a healthy you. Vitamin A also aids in clear vision while vitamin C de-stresses us and gives us a healthy, glowing skin. Apart from these antioxidants, lycopene in tomatoes and flavonoids in carrots, leutin in papaya etc. are antioxidants that give added benefits.
 
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8.  
 by Tarla Dalal
Almond is a great source of protein and are loaded with Antioxidants. Known to lower Cholesterol levels, have goods fats that keep you fuller for a longer time.
 
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9.  
 by Tarla Dalal
Paneer or cottage cheese is a more concentrated source of calcium and a rich source of good quality and easily digestible protein - lactalbumin. The best part of paneer is also its left-over water - Whey, which contains about 5% lactose, water soluble vitamins, minerals and which can also be used in cooking as we have done in the recipe of Whey Soup.
 
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10.  
 by Tarla Dalal
Broccoli is literally bursting with vitamins and minerals - notably vitamin C, folic acid, potassium and a good amount of beta-carotene. It is a good source of antioxidants, which gives it its anti-cancer properties. It is said to contain almost as much calcium as milk. Like all green veggies, on its own, it is high in fiber, low in calories and virtually fat-free (unless of course you cook it in loads of butter or cheese!).
 
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Reviews

Top 10 Healthy Foods Veg for Weight Loss
5
 on 03 Mar 17 12:59 PM


Healthy and fit rahene ke liye kafi Aachi jankariya likhi hai. Definetly Will try this almonds, avocado, Paneer recipes
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Tarla Dalal    Thanks for the feedback.
Reply
22 Jun 17 10:40 AM