If you're on a journey to lose weight and adopt healthier lifestyle choices, a great first step is to adjust your shopping habits. For those who shop at Wegmans, we spoke with Lisa Young, Ph.D., RDN, author of "Finally Full, Finally Slim", a practicing nutritionist, and a member of our Medical Expert Board. She provided valuable insights for your next grocery trip. Based on Young's advice, we've compiled a list of the top 10 foods to purchase at Wegmans that can aid in weight loss.
1) Emphasize Ingredients: When shopping for weight loss, focus on ingredients and nutrition labels. Lisa Young advises avoiding products with added sugars, which can cause weight gain, increase hunger, and lead to overeating.
2) Choose Foods Rich in Fiber: Incorporate high-fiber foods into your diet, as they help maintain a feeling of fullness and satisfaction well after meals.
3) Monitor Calorie Count: Young suggests being mindful of the calories in food items. Avoid products with high calories per serving (300 or more) as excess calories can lead to weight gain. To lose weight, you should burn more calories than you consume.
4) Limit High-Sodium Foods: Foods with high sodium content can hinder weight loss. Young notes that many high-sodium foods are processed and lack nutritional value.
5) Select Natural, Unprocessed Foods: Incorporate whole foods like lean proteins, vegetables, fruits, and whole grains. Young highlights the benefits of lean protein for weight loss, as it promotes fullness and maintains muscle mass while providing essential nutrients.
1) Good Culture Cottage Cheese, Low-Fat, Classic
Cottage cheese is a favorite among dietitians for weight loss, and Good Culture's Low-Fat, Classic Cottage Cheese is a must-have for your next Wegmans shopping trip. This product is gluten-free and keto-friendly, containing only 2% milk fat. It's a straightforward, creamy, and delightful option for a snack or paired with fruit and nuts for breakfast. With just 100 calories in a half-serving, it provides an impressive 14 grams of protein.
2) Blueberries
Blueberries are an excellent addition to your weekly fruit selection. Rich in antioxidants, they make a perfect snack with less than 100 calories per cup. Additionally, a one-cup serving offers nearly four grams of fiber. Enjoy them on their own, mixed into your morning oatmeal, or as a juicy topping on a Greek yogurt parfait.
3) Wegmans Clementines, Bagged
Young highly recommends fresh fruit, particularly clementines, as a staple in your diet. Stock up on Wegmans Clementines for a delicious, weight-loss-friendly snack that's easy to enjoy on the go. They're perfect on their own, paired with Greek yogurt, or added to overnight oats for a fiber-rich treat that keeps you satisfied. Approximately two clementines provide 70 calories, three grams of fiber, and one gram of protein.
4) Wegmans Greek Plain Nonfat Yogurt
Plain nonfat Greek yogurt is a favorite among dietitians for weight loss, thanks to its high protein content and low-calorie count. It's an excellent choice for a nutritious breakfast or snack. Wegmans Greek Plain Nonfat Yogurt, with only 100 calories in a 3/4-cup serving, packs a substantial 18 grams of protein, making it a staple for your refrigerator.
5) Wegmans Large Vegan Salad with Tofu & Tahini-Style Dressing
The Wegmans Large Vegan Salad with Tofu & Tahini-Style Dressing, when divided into two servings, provides a balanced meal with 335 calories, five grams of fiber, and 11.5 grams of protein per half. This vibrant salad is loaded with nutritious ingredients, including organic spring mix, garbanzo beans, edamame, cucumbers, matchstick carrots, pickled red onions, cashews, organic sunflower seeds, almonds, and herbed baked tofu, making it a wholesome choice for a meal.
6) Wegmans Large Harvest Salad
Enjoying a salad is an excellent option for a meal conducive to weight loss. Consider having half of the Wegmans Large Harvest Salad for lunch and the remaining half for dinner. Each half-serving contains 375 calories and provides six grams of protein and 3.5 grams of fiber. This salad is generously filled with dried apricots, organic craisins, diced apples, shredded red cabbage, walnuts, crumbled buttermilk blue cheese, and Organic Amore Balsamic Vinaigrette, offering a nutritious and satisfying meal.
7) Quaker Rice Cakes, Lightly Salted
For snack lovers, it's crucial to have healthy choices available in your fridge and pantry. Quaker Rice Cakes, Lightly Salted, are a great option. Pair them with your favorite nut butter and some freshly sliced banana for a delicious treat. Each rice cake contains only 35 calories and provides one gram of protein, without any added sugars, making them an excellent choice for a healthy snack.
8) Wegmans Organic Frozen Mixed Vegetables
Stocking up on mixed veggies for quick weeknight dinners is a smart move, and this tip from Young is spot-on. Wegmans Organic Frozen Mixed Vegetables are perfect for a convenient side dish, or you can transform them into a nutritious stir-fry using a homemade sauce made of honey, soy, and toasted sesame. These vegetables are frozen shortly after harvest, as stated in the product description, ensuring they retain their "freshness!"
9) Wegmans Atlantic Salmon Fillet
Salmon, rich in omega-3 fatty acids, is a superb superfood to include in your weekly meals. Versatile like chicken, it can be grilled, baked, or sautéed and makes a delicious protein addition to any side dish, be it arugula orzo salad or roasted Brussels sprouts. The Wegmans Atlantic Salmon Fillet is an essential item for your grocery list. Half of a fillet offers approximately 40 grams of protein, making it a nutritious choice.
10) Wegmans Boneless Skinless Chicken Breast, Raised without Antibiotics
Boneless skinless chicken breast is a fantastic choice for lean protein, perfect for weight loss diets. It's incredibly versatile - add it to a fresh salad with extra veggies and homemade dressing, include it in a protein bowl with quinoa, chickpeas, and avocado, or make it the centerpiece of your dinner alongside roasted vegetables like sweet potatoes and asparagus. A three-ounce serving of Wegmans Boneless Skinless Chicken Breast contains only 110 calories and provides an impressive 24 grams of protein.