Eating healthy is always wise. It’s one of the foundations of wellness, of course—key for keeping your body’s systems humming smoothly. It’s also critical for keeping your weight in a healthy zone, and it’s definitely part of the regimen when you’re taking semaglutide for weight loss.
There are plenty of good-for-you food choices, but there are some undisputed superstars at helping you shed pounds. Lean into these tasty top-10 picks, specially chosen by nutritionists.
1. Raspberries
“A cup of these berries has 8 grams (g) of fiber, which helps with satiety, or a feeling of fullness,” says Brittany Placencia, a nutritionist and owner of Simple Plate Nutrition. Fiber has been shown to be a superhero when it comes to slimming down: A study in The Journal of Nutrition, in fact, found that the strongest predictor of whether people lost weight was the amount of dietary fiber they ate. Another bonus of raspberries: According to the U.S. Department of Agriculture, you’ll also get 53% of your daily value of vitamin C, plus vitamins including B6 and D, and minerals such as iron and calcium.
2. Lentils
“They’re a good source not only of fiber, but of protein too,” explains nutritionist Kimberly Gomer RD, LDN. That makes them a double-whammy winner, because protein is a proven appetite-tamer. And in 2022 research, when participants added even a moderate amount of protein to their diets, they were more likely to eat more green veggies and fewer refined grains and foods with added sugar. The Cleveland Clinic notes that a half-cup of cooked lentils is only 140 calories.
3. Oatmeal
Nutritionist and exercise physiologist Carol Espel likes this humble cereal’s benefits for digestion. “It has soluble fiber, which means it’s absorbed in the gut,” she shares. There it nourishes friendly bacteria, which promotes gut health, a study in the medical journal Nutrients found. And that’s an extremely good thing: Research published in the Journal of the American Society For Microbiology indicates that the makeup of one’s gut bacteria can influence weight loss.
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4. Butternut squash
“Both butternut and acorn squash are some of the best starchy vegetables to eat. They have whole, unprocessed carbohydrates, and they’re full of water and fiber,” says Gomer. Also called complex carbohydrates, unprocessed carbs are digested slowly, keeping your appetite in check and your blood sugar steady so you don’t crash and then nosh more to shore up your energy.
5. Tofu
Soy is a strong source of plant-based protein—in fact, according to Cleveland Clinic, tofu packs 10g of protein into a ¾ cup serving, for only 100 calories. And because it’s a complete protein, it helps build muscle—important for those on semaglutide. “Tofu is easily digestible, and there are all kinds of creative ways to use it. You can season it and bake it, stir-fry it, and more,” says Espel. Americans tend to eat a lot of meat, so tofu is a terrific option to add some variety to your meals, and a welcome pick for vegetarians.
6. Fish
Placencia calls salmon the “gold star” among fish, since it’s rich in healthy omega-3 fatty acids. “But people generally don’t eat enough fish, so I just like to say they should try any variety,” she adds. “You get both healthy fat and protein.” Both of those nourish you and keep your appetite satisfied. Plus, research shows a connection between eating fish and increased weight loss.
7. Chicken
Espel suggests chicken breast, which is the leanest cut, or thighs once in a while. Due to poultry’s high protein content (over 21g in a 4-ounce serving of chicken breast), you’ll feel you had a good meal. She points out another bonus: the low amount of saturated fat—less than 1g in a breast, in fact. Compare that to a 4-ounce serving of steak, which has 9g.
8. Chia seeds
“They’re my favorite source of fiber and they have a little bit of protein,” Placencia shares. They’re tiny but mighty: “Two tablespoons get you almost a third of the way to the 25 to 30g of fiber you should be getting every day,” she explains. Sprinkle them on oatmeal or add them to a smoothie, and they’ll help give you a longer feeling of fullness.
9. Artichokes
Bet you weren’t expecting those to be on the list—and that’s partly why Espel recommends them. They liven up a healthy diet, and that’s important when you’re working to stick to it. And artichokes pack filling fiber and protein—about 5g per serving of the latter, according to Cleveland Clinic. Though you may not think to turn to veggies for protein—or if you do, you only consider soy and beans—many are actually good sources; other options include corn, peas, and spinach (each of these also has 5g per cup).
10. Avocados
They’re a very rich source of fiber, says Gomer. They also contain healthy fat, which your body needs— and which helps you feel satisfied (and just plain happy!). Gomer recommends including avos in meals that are otherwise very lean. “If you’re having chicken breast or turkey breast, add some avocado or guacamole,” she says.
One of the best things about this list is its variety—and keeping things interesting is thoroughly important when it comes to staying the healthy-eating course. Taste is critical as well to sidestepping food boredom, so experiment with spices and herbs, and other things that can jazz up your foods, like a squeeze of citrus or a dab of salsa.
Talk to your doctor or chat with a ReflexMD Wellness Advisor if you think semaglutide might aid your weight loss journey.
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