Eat like a nutritionist and lose weight

You might think that if you asked a nutritionist what they ate, they’d say something incredibly obscure or expensive. But when we asked 3 leading nutritionists for their best suggestions on weight loss foods, they came back to us with some real life, useful food tips for dieters.

Many normal, everyday foods assist with weight loss and provide excellent nutrition but some have that extra kick.

Quinoa, for example, was recommended by all 3 nutritionists, and is a high protein seed that contains lysine among other essential amino acids. This makes it a complete protein source, which is uncommon in plant foods.

All the foods recommended by the panel of nutritionists have 3 things in common – they are filling, delicious and nutritious.

Joanna McMillan

Joanna McMillan is the official nutritionist for the Today show on Channel 9 and believes having a healthy relationship with food is just as important as eating nutritious food.

Joanna’s 3 favourites:

1. Spinach is my favourite vegetable.
   
   It is rich in magnesium, antioxidants and vitamin C and it contains some iron. Leafy greens are essential in any healthy diet, but terrific for weight loss. They bulk out the meal, increasing nutrient density while decreasing energy density. I have it in different ways, like:

• raw in salads
• wilted with poached eggs
• through brown rice, quinoa or pasta dishes
• cooked in an omelette

Try: Spinach, mushroom and pine nut baked risotto

2. Salmon is packed with protein and is a good provider of long chain omega-3 fats.
   
   It used to be avoided on weight loss diets, but now we know omega-3 fat is essential for good health, vitality and brain function.
   
   Combine a steamed salmon fillet with a big salad or stir-fried vegies for a filling, fabulously nutritious dinner that won't leave you looking for something else later.

Try: Enticing steaming recipes  from Courtney Roulston

3. BARLEYmax

I have cereal containing BARLEYmax for breakfast with antioxidant-rich berries and a probiotic yoghurt. It keeps me full all morning so I don't need anything else until lunchtime. It's super good for the gut too and if your gut is working well your whole body feels better.

BARLEYmax is a wholegrain specifically created by CSIRO to fight obesity. Among its many health benefits are:

• high dietary fibre contents, particularly resistant starch
• low GI level
• a potent source of antioxidants
• a mixture of healthy fats

There are 3 delicious combinations of cereal containing BARLEYmax available in the supermarket: Digestive 1st, Protein 1st and Heart 1st.

Emma Stirling

Emma Stirling is an Accredited Practising Dietitian with many years of international experience in nutrition. She edits the Scoop on Nutrition website.

Emma’s 3 favourites:

1. Quinoa and other wholegrains packed with filling fibre, protein and essential nutrients.
   
   It’s a great substitute for rice or pasta and works beautifully with yogurt and fruit for breakfast. It’s a myth you should cut out carbs for weight loss, but you need to take some precautions:

• choose carefully
• practise portion control
• balance intake with activity levels.

Try: Quinoa baked muesli

And: Quinoa, rice and vegetable pilaf

2. I like water as a main drink and in dishes like soups and braises.
   
   It lowers the energy density of a dish, increases the volume and promotes eating satisfaction, all with zero calories. Starting a meal with vegetable based soup can save you around 120 calories at meal time and is a smart strategy for weigh loss success.

Try: Hot and sour noodle soup with prawns

3. Fruit has been in the media recently and concerns have been mistakenly raised about the sugar (fructose) content.
   
   However, there is no evidence that fresh fruit consumption leads to weight gain. In fact, the opposite is true. The dietary fibre in fresh fruit fills you up and fruit is lower in calories in comparison to many other mid-meal snacks.
   
   You do need to keep a check on dried fruit and fruit juice, but many people are struggling just to eat the 2 serves a day recommended in the Dietary Guidelines (PDF)

Try: Fresh fruit salad with roast nut yoghurt

Zoe Bingley-Pullin

Zoe Bingley-Pullin is a nutritionist and chef at Nutritional Edge. She is also regular contributor for magazines like Women’s Health and Fitness, Cleo, marie claire, and the Fitness First Magazine.

Zoe’s 3 favourites:

1. Quinoa is a South American seed that is a low GI carbohydrate and very versatile.
   It can be eaten both by itself as a cereal or as part of a main meal. It’s a great substitute for other carbohydrate foods and a good source of protein. As a weight loss food, it really ticks all the boxes.
2. Avocado
   It seems to me we are too afraid of fat, but at the same time we crave it. With avocado we can give in to those cravings. We need more good fat and less of the bad stuff. Be creative with avocado!

Try: Prawns with avocado and mango salsa

3. Acai
   Usually I don't recommend the sillier foods, but I really want to excite people to get loads of antioxidants, which you get plenty of in acai berries. They make a big difference to your skin and digestion but they also help fight the free radicals that your cells produce throughout the day.