Add these ingredients to your shopping list each week and wholesome, nutritional eating will become a lifestyle change, not a fast fix. For a healthy body and to look and feel great, try these top good-for-you foods:

 
Cottage cheese
Cottage cheese has whey protein, which releases hormones that tell your brain when you've had enough to eat. Look for lowfat versions, which have 80 calories and 1 gram of fat per 1/2 cup.


Sushi
A piece of sushi has 30 to 40 calories and plenty of satiating protein. Skip rolls that are fried or are made with mayo.


Peanut butter
Peanut butter has satisfying healthy fats. Watch portions, though: Two tablespoons has 190 calories.

Hummus
Hummus is high in healthy fat and supplies protein as well. Many dieters are fatphobes, but a little fat can help you feel satisfied, so you end up eating less overall.

Dried fruit
Dried fruit is loaded with fiber and has barely any fat. But calories are concentrated, so limit portions to 1/4 cup.

Home made pizza
Making your own pizza is a smart way to trim calories because you control the ingredients. Using lowfat cheese will also cut saturated fat, and the veggies are loaded with fibre.

Herbal tea
A cup of tea can soothe stress, preventing overeating. The flavour makes it more satisfying—and isn't that the point? 

Click here to download our handy 'fat fighting foods' shopping list