by Jenny Gaal, Fitness Director

Losing and maintaining weight can be challenging enough, especially if you are short on free time to prepare meals or hit the gym.   Stocking these 10 healthy foods in the house is a great way to insure healthy meals and snacks.  They can even increase your metabolic rate.   Always remember to eat mindfully!

  1. Apples

Apples are quick and easy to grab even if you’re rushing out the door to get to work. They are high in fiber and good carbohydrates, which means that you won’t have to deal with sugar crashes as a result of excessive insulin spiking.

  1. Almonds

Nuts are an excellent example of how nature does fast food. When eaten in moderation, almonds can provide a host of health benefits such as promoting satiety and reducing the risk of heart disease.

  1. Broccoli

It’s tasty when eaten steamed, blanched or even raw, and is rich in vitamins and minerals such as vitamin A, vitamin D and vitamin K. This helps detoxify the body of toxins and free radicals that could cause tissue damage. Since it contains dietary fiber, it helps boost the metabolism by keeping you full longer which prevents excessive snacking.

  1. Low-Fat Plain Yogurt

Low-fat plain yogurt is a great snack option because it’s versatile and tasty not to mention loaded with probiotics. Probiotics are ‘good’ bacteria or ‘live cultures’ that are essential to a healthy digestive tract. Low-fat plain yogurt is also high in protein, which boosts the metabolism.


  1. Blueberries

Blueberries have long been considered a superfood and anti-cancer in one. They are high in antioxidants which help rid the body of unwanted toxins and free radicals, and they have weight loss benefits as well since they promote satiety and gut health.

  1. Asparagus

Asparagus is a weight loss staple because it is considered a negative calorie food item, meaning you burn more calories chewing and digesting them than the nutritional value of the item itself. This is great for boosting the metabolism while still being able to absorb its antioxidants, vitamins and minerals.

  1. Egg Whites

Egg whites are packed with protein and contain zero fat, making it one of the best protein sources around. Separating the egg whites from the yolks cuts down on the cholesterol content of eggs, as well as the fat.


  1. Spinach

Popeye was right about spinach—it’s so good for you and offers a host of health and weight loss benefits. It can protect you against arthritis, colon cancer, heart disease and osteoporosis. It also contains very little calories so you can eat boatloads of it without causing a dent in your caloric intake. Consume spinach as a way to add volume to your meals and to get your fill or iron, potassium and dietary fiber.

  1. Oatmeal

Oatmeal is yet another weight loss staple because it contains dietary fiber and is considered a heart-healthy food.   Oatmeal promotes satiety and helps regulate blood sugar levels.

  1. Canned Tuna

Canned tuna is another weight loss staple because it’s quick and easy to prepare. It’s loaded with protein, vitamin B3 and vitamin B12. Try to find albacore tuna—which is a white tuna—because it has a better nutrition profile than other fish.