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Find out which items cannot be missing from your shopping list and know their benefits

A varied diet is always the best option when the goal is to lose weight in a healthy way. Only then will the body receive all the nutrients it needs to function well and still burn excess fat.

In addition to helping you lose weight, healthy foods provide a number of other benefits for the body.


These foods are important sources of essential vitamins and minerals, help to lower cholesterol, prevent heart disease, ensure more disposition and, in addition, make the skin and hair even more beautiful.

If your intention is to lose weight and lead a healthier life, check below the 40 foods that cannot be missing from your shopping list and learn the benefits of each one.

Remember: a good diet means more beauty, health and well-being!

  1. Skimmed milk – has less fat and sugar than whole milk , and is a source of protein, calcium, phosphorus and vitamin B.
  2. White cheeses – like cottage and ricotta cheese, have less fat and are rich in phosphorus, selenium, calcium and protein.
  3. Yogurts – they are delicious and healthy. Skimmed foods are low in fat, high in protein and rich in calcium.
  4. Bananas – are low in fat and cholesterol, and are full of vitamins and fiber.
  5. Oranges – are low-calorie, fat-free and rich in vitamin C and potassium.
  6. Apple – is low in sodium and has no fat. They are a great snack option, healthy and easy to carry.
  7. Strawberries – they are delicious, very low in calories and rich in vitamins, potassium and fiber.
  8. Melon – it is great for those who want to lose weight, as it is low in fat and sodium, lowers cholesterol and is rich in vitamins.
  9. Guava – is rich in fiber, copper and potassium. It has more fat and calories, but it is a vitamin C bomb.
  10. Watermelon – helps keep your body hydrated and provides vitamins A and C.
  11. Broccoli – besides being delicious, it is rich in vitamins and fibers.
  12. Carrot – it is a great food, as it has very few calories and fats, helps to lower cholesterol and is rich in vitamins, iron and fibers.
  13. Legumes – are low in sodium and saturated fat, rich in copper, protein and fiber and are great for keeping cholesterol low.
  14. Spinach – is a source of iron, and also very rich in vitamins, calcium and copper. However, it has a lot of sodium.
  15. Pumpkin – has low sugar content and lots of vitamins.
  16. Sweet potato – it has little sodium, it is a vitamin A pump, rich in fiber and it has almost nothing of fat and cholesterol.
  17. Tomatoes – they are delicious, very versatile in preparation and rich in vitamins and fibers.
  18. Black beans – it is very rich in protein and iron, and has practically no fat, cholesterol and sugar.
  19. Onion – has many vitamins and fiber, is free of fat and cholesterol and has low amounts of sodium and sugar.
  20. Avocado – although rich in calories, it has good fats. It is rich in fiber, protein, potassium and can be an excellent alternative to mayonnaise in sandwiches (prepared as guacamole).
  21. Kale – is rich in vitamins and omega-3s and helps to lower cholesterol.
  22. Celery – has very few calories, and is a great source of vitamins and calcium.
  23. Cabbage – has lots of fiber and vitamins, and is also a source of minerals like calcium, phosphorus and sulfur. It also has anti-inflammatory and antioxidant properties.
  24. Algae – like those found in sushi, help to lose weight and cleanse the body. Have no cholesterol are rich in vitamins, iron and calcium.
  25. Wholemeal bread – it has lots of fiber and keeps you full longer, as it is a complex carbohydrate and takes longer to digest. Remember to check, on the label, whether whole flour is the main ingredient.
  26. Brown rice – it is much healthier, since the process to obtain white rice compromises the vitamins, manganese, phosphorus and iron of that grain.
  27. Barley – is an excellent source of fiber, selenium, phosphorus, copper, manganese and can help people with type 2 diabetes.
  28. Quinoa – is rich in proteins, fibers, iron and calcium. Very healthy, it is a great alternative to rice with meals.
  29. Ground meat – it is a source of protein, zinc, iron, selenium and vitamin, but it can also have a lot of fat. When buying, opt for lean meats.
  30. Skinless chicken breast – it is healthy and looks great grilled with vegetables.
  31. Turkey chops – they are great for eating baked goods. They are low in fat and rich in proteins, iron, zinc, phosphorus, potassium and B vitamins.
  32. Pork chops – are healthier than red meats. Most of the fat is unsaturated, which helps to reduce cholesterol and the risk of heart disease.
  33. Lean sausages – like turkey breast and ham, are very practical to add to natural sandwiches. Look for low sodium and fat options.
  34. Canned tuna (in water) – it is a source of omega-3 and fatty acids, increases good cholesterol, lowers blood pressure and reduces the risk of heart disease.
  35. Salmon – is rich in omega-3, vitamins, magnesium and proteins. A healthy and nutritious option.
  36. Light popcorn – and preferably unsalted, is rich in protein and fiber and a good source of whole grains, which help to reduce the risk of heart disease and diabetes.
  37. Oilseeds – like peanuts, cashews, walnuts and almonds, are rich in calories, but also in nutrients. They have good fats, magnesium, copper, protein, fiber and antioxidant phytochemicals. The secret is to consume in moderation.
  38. Seeds – like pumpkin, sesame and sunflower seeds , are as nutritious as chestnuts. Source of protein, minerals, zinc and other nutrients, they keep your heart healthy and your body free from disease.
  39. Dried fruits – they are versatile and practical to transport. Eat as a snack, add to cereals, salads or even rice to make bittersweet.
  40. Cereal bars – can be a good food, but be careful. The ideal is to choose those with more than 4g of fiber, less than 150 calories and less than 6g of sugars.





The information on this page is for information purposes only. They are not a substitute for advice and support from doctors, nutritionists, psychologists, physical education