The 9 Best Grocery Items for Weight Loss, According to Dietitians

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Reviewed by Dietitian Maria Laura Haddad-Garcia

Diet culture can have us believe that in order to lose weight, we need to eat fancy “superfoods” and eliminate completely healthy foods, like ones that contain carbs, gluten or dairy. However, restrictive diets don’t work well for most people. You’re probably better off focusing your efforts on eating more of the foods that can help you lose weight. We talked with two dietitians to get their recommendations for what to add to your grocery cart to do just that. These nine foods deliver filling fiber and protein while being lower in calories—a combination that makes it easier to lose weight without feeling deprived. Read on to learn more about these dietitian-approved picks.

1. Salad Greens

“Upping your vegetable intake is a great place to start when trying to lose weight or get healthier in general,” says Jessica Ball, M.S., RD, a registered dietitian and EatingWell’s nutrition editor. “Tacking on a side salad to your meals is a delicious way to fill you up and add fiber and nutrients to your eating pattern.” Leafy greens—like spinach, kale, collards, lettuce and cabbage—deliver fiber and water, meaning they’ll help keep you hydrated and fill you up with lots of nutrients in a few calories. Keeping pre-washed salad greens or a bagged salad kit on hand makes it easy to toss together a leafy green salad when you’re in a pinch. Not particularly fond of salads? Throw greens in a smoothie instead.

2. Popcorn

Snacks are especially important when trying to lose weight, as they help prevent you from becoming too hungry in between meals. Choosing a snack like popcorn allows you to eat a large serving that amounts to few calories, which means you’ll feel more satisfied while working toward your weight loss goals. With a crunch akin to chips, it’s a good alternative that delivers about 4 grams of satisfying fiber in 3 cups. “If you’re hungry, you need something to grab that’s low calorie and also going to fill you up,” says Breanna Killeen, M.P.H, RD, a registered dietitian. “Popcorn is one of those great ones.”

3. Olive Oil

Pairing well with just about anything, olive oil offers a slew of health benefits. One tablespoon contains 14 grams of healthy fat—including mono- and polyunsaturated types, which help keep cholesterol levels in check and protect against heart disease. “Just a little bit of olive oil makes stuff taste so much better,” Killeen says. “Plus, you need fat to absorb certain nutrients and keep you satisfied and full. You want to pick something, like olive oil, which is a source of unsaturated fat that is both healthy but also has that satiating effect.” All around, olive oil is a great grocery store buy, and a tasty oil-based dressing levels up any veg-packed salad.

4. Whole-Milk Yogurt

Contrary to what trendy fad diets might suggest, opting for whole-fat dairy doesn’t contribute to obesity. In fact, it might even help prevent it. The low-fat yogurt varieties lining the shelves might be lower in calories, but with the lack of fat, they’re also less satisfying. Opting for whole-milk yogurt helps keep you full longer, which can fend off mindless snacking later. Yogurt not only helps build bone strength (hello, calcium), but it also delivers a healthy dose of protein and probiotic cultures that aid digestion. Killeen recommends buying it plain unsweetened yogurt, then adding fruit as a natural sweetener. Or, top it with homemade granola.

5. Chia Seeds

Small, but mighty, chia seeds might be a best-kept secret when it comes to eating more fiber and supporting weight loss. “To me, chia seeds are a no-brainer to add to your shopping list if you want to up your fiber intake. The little seeds boast an impressive 10 grams of fiber and 5 grams of protein per a 2 tablespoon serving, making them filling and nutritious,” Ball says. “Research has shown they can help with weight loss and reduce waist circumference, which is important for keeping your internal organs healthy.” Ball recommends popping these powerhouse seeds in oatmeal, smoothies and even just with water to add them into your daily diet.

6. Eggs

Arguably one of the most versatile food of all time, eggs can go with most any meal. Whether it’s egg cups in the morning, a hard-boiled egg for lunch or fried rice with eggs for dinner, they’re a quick-cooking option that delivers a healthy amount of protein per serving. “Especially if you’re somebody who doesn’t want to eat as many carbohydrates, or if you’re gluten-free, eggs are such a great option,” Killeen says. “They’re also a good source of fat and micronutrients that you can’t get in a lot of other places—like biotin and vitamin D.”

7. Seltzer Water

Calling all fizz fans! Seltzer, or sparkling water, is a healthy alternative that satisfies the desire for something carbonated, without the added sugar. Fluids are filling, so sipping on water or seltzer during the day can not only help you stay hydrated but can also contribute to a feeling of fullness. With that said, we don’t recommend replacing a meal with water or seltzer. Plain seltzer water contains just one ingredient: carbonated water. Squeeze in some fresh lemon or little juice to make it more flavorful.

8. Oats

Eating a hearty breakfast is necessary to have a productive, energized day. Additionally, research has found that skipping breakfast was associated with an increased risk of being overweight. “Oats are full of fiber, specifically a type called soluble fiber, that promotes feelings of fullness and helps lower cholesterol,” Ball says. “Getting plenty of fiber and regularly eating a breakfast like oats can help with weight loss. I eat them almost every morning with some fruit, nut butter and a sprinkle of chia seeds so I know I’m getting a nutritious, fiber-packed breakfast.” All things considered, oats are a great way to start your day. Not to mention, they’re more budget-friendly than other types of whole grains and will last for a year in your pantry.

9. Nuts

“If you’re not allergic, nuts and nut butters are perfect snack foods to have around the house,” Ball says. “They’re packed with healthy fats, fiber and protein that can help you feel full in between meals.” Like popcorn, nuts are another great snack to have around for when midday hunger hits. Regardless of variety, nuts are packed with healthy fats and some protein, and research suggests that eating more nuts on a daily basis can help prevent long-term weight gain and obesity. Snack on them alone or swipe nut butter on apple slices or a rice cake for a healthy snack option. Nut allergy? Try seed butter instead.

The Bottom Line

Eliminating healthy foods like carbs, gluten or dairy isn’t a necessary or effective approach for sustainable weight loss. Instead, nourish your body with foods that contain healthy amounts of protein and fiber, while being lower in calories, to help increase satiety and keep you full longer without feeling deprived. Remember to give yourself grace; weight loss is a marathon, not a sprint. And it certainly doesn’t require you to abandon all the foods you love.

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