Dieters: Don’t Ditch These 5 Foods

Small servings provide essential nutrients and keep you satisfied


Are fruits and veggies the only food groups on your diet shopping list? If so, you’re missing out on the opportunity to get important vitamins and minerals, burn some fat and stay full longer. Amy Jamieson-Petonic, MEd, RD, suggests keeping the following foods in your diet — even when you’re on a diet.

  • Various cheeses

    1. Low-fat cheese

    “People think that cheese is too high in fat and calories,” says Ms. Jamieson-Petonic. “It can be — if you do not watch the amount.” For a healthier portion, try eating 1 ounce of low-fat mozzarella string cheese with 100 percent whole-grain crackers for calcium, protein and a sense of fullness.

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  • Pistachios

    2. Pistachios

    Don’t throw these out because of concerns about fat — these nuts actually have been found to help promote fat burning. In one study, for example, obese patients  on a low-calorie diet who ate controlled portions of pistachios had lower triglycerides and body weight than similar patients snacking on pretzels.  

  • Peanuts

    3. Peanut butter

    Peanut butter not only helps keep you full and satisfied but also offers heart-healthy monounsaturated fat, protein and dietary fiber. Remember that portion size is important. Ms. Jamieson-Petonic suggests 1 tablespoon of trans-fat-free peanut butter per serving. Look for peanut butter that has only one ingredient: peanuts!

  • Wheat field

    4. Whole grains

    Ms. Jamieson-Petonic says not all dieters need to cut out carbs, as long as they’re eating the right carbs. “Research has shown us that when people consume 100-percent whole grains, they are able to reduce inflammation and significantly reduce belly fat,” she says. Whole grains—in cereals, brown rice, pasta—as well as legumes provide B vitamins, antioxidants, protein and dietary fiber.

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  • Olive oil

    5. Extra virgin olive oil

    “Perception is that fat will make you fat,” she says. But 1 tablespoon of extra virgin olive oil offers healthy monounsaturated fats and anti-inflammatory compounds. Use it as a dip for whole-grain bread, or drizzle it on a salad.

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  • Dee Ackerman

    I have a lot of illnesses. I need to get healthy again! I’ve changed some of the things I eat and drink. One of my illnesses are Lupus. I’m in a lot of pain all the time. What would be a good diet?

    • Cocothenurse

      Your autoimmune disease is caused by foods you eat. If you stop eating certain foods, it will go away. Inbox me on Facebook cocothenurse

      • Cindy Perdue Wade

        I would like more information regarding what you are saying about autoimmune disease LUPUS is cause by the foods we eat. My daughter has SLE severe, has been hospitalized many times, is only 25, and it i taking a toll on her body. Her kidneys are compromsed, she has rheumatoid arthritic issues, and fluid retention that has deformed her hands,and ankles. as well as the arthritis in her hands, and back. Any information would be grateful. thank you. a concerned mother with Hypothryoidism. Immune issues in family.

        • Health Hub Team

          Thank you for your questions. I would suggest consuming anti-inflammatory foods, which may help reduce the severity of symptoms associated with Lupus. In addition, a book called Power Nutrition for Your Chronic Illness may be helpful; it was written by a fellow dietitian who had lupus. — Amy Jamieson-Petonic, MEd, RD, CSSD

    • Victor Manuel Vazquez

      Hey dee,wy dont you try natural remedies,you know,those that are made with herbs in mexico they called alternative medicine,youll be amaze with the results

    • stephen cohen, MD, MBA, FACS

      No sugar, NO GRAINS at all. wheat, barley, oats.

    • Fredrick Kiesecker

      Find a Certified clinical nutritionist not Registered Dietiian they are not influnenced by big companies that would like you sick thats big money.

    • Fredrick Kiesecker

      Load up with pre and probiotics and a good distilled fish oil. and curricum. but make sure you see a certufied clinixal nutrutionist first. avoid antibiotics and believe it or not most pain meds are making you condution worse

  • Lea

    One of your own doctors disagrees with your #5 OIL…

  • C. Hill

    First of all, cheese is one of the most unhealthy things you can eat, period. It is the number one source of saturated fat in the american diet– and has more fat than ice cream. There is no nutrient in cheese that cannot be found in a way more healthful package. Cheese will clog your arteries, period. Telling people to eat low-fat cheese is like telling them to smoke light cigarettes, “only a few a day, you’ll be fine!”. The protein in cheese, casein, has been shown to be a serious promoter of cancer. BY LAW, the USDA PROHIBITS cheese producers from marketing their products with the words “healthy” or “nutritious”. Just FYI.

    • Jen

      That is sooo interesting! I already knew there was too much “healthy dairy” propaganda but this was news to me. We aren’t baby cows, and dairy is a toxic dependence.

    • Patricia Weiss

      What you say is probably true like the “facts” about almost everything we eat, but I am over 70 years old, have been eating cheese all of my life. I don’t have ANY health problems except arthritis. I eat eggs, too. Even when they said we shouldn’t eat eggs, I ate two a day. I believe we should eat everything in moderation and quit agonizing over everything.

  • Judy Tinker

    I have just recovered from cdiff. Now I have several other medical problems. I am 70yrs old and am tired of doctors and medicine. I fell like giving up. Help

  • Victoria Porter

    I have CVD and also stage 3 renal disease. Am looking for a diet that is good for me. Any suggestions?

  • Donna

    I have had a thyroid issue since I was a teenager , I am now 60 and still can’t get me right every 6 weeks I am on 112 then 6 weeks later on 125 too high then to low . My body feels it …. and I do watch what I eat and still can’t lose weight … hormones or thyroid … can’t understand this and I have seen a endocrinologist and she could not get me regulated. When they up it to high I go into atrial fib ….Ugh … what do you think

  • stephen cohen, MD, MBA, FACS,

    whole grains? seriously? please, stop propagating the myths, lies, and untruths that have led to Americans being obese, inflamed, and unhealthy.

  • Fredrick Kiesecker

    How much Genetically modified High Fructose Corn Syrup is in your WHOLE GRAINS. and watch out for low fat productsl. general loaded with HFC. If you have allergues be very careful of diary. peanuts and tree nuts. Auto immune disease heal yiur gut avoid antibiotics if possiblw and load up on nondairy. based. pro and prebiotics Dr Marsh the know all about GLUTON says very few humans can even digest gkuton and if you are gluton senistive you Will become. Cealic uf yoz continue to eat gluton. Wheat has been cross bread to increase production $$$$$$$ with out regard to human health. If you are gluton sensitive and eat gluton you may have a very difficult time with weight loss migeaines auto immunity and many other symptoms not even associated with the gut. THANK GOD FOR THE FDA AND USDA THEY DO SUCH A GREAT JOB OF PROTECTING US AND KEEPING THE FOOD GIANTS. BIG PHARMA AND THE MONSATANS ( spelled ethically correct). from making profits at the expense of our health. Read your labels