Eating these fall foods for weight loss will help keep you feeling full and satisfied, so you can reach your goals before the winter foods and holiday temptations arise. They are packed full of fiber and nutrition and delicious for the changing season!

Remember, there are no magic foods for weight loss. You must control your overall calorie intake while staying active!

1. Red Lentils

Nutrition Per cup: 230 calories, 1.4 g fat, 16 g protein, 9 g fiber, 38 g carbs

Combine 1 cup red lentils with 2 cups of water, 1 bay leaf, and 1 clove of garlic.  Simmer until tender, 8-10 minutes.  Remove the bay leaf and garlic.  Stir in up to ½ tsp. salt.  Drizzle each serving with 2 tsp. of extra-virgin olive oil and a sprinkling of freshly ground black pepper.  Makes 3 (1 cup) servings.

2. Baby Bok Choy   

Nutrition Per cup: 20 calories, 0 g fat, 2 g protein, 2 g fiber, 4 g carbs

Stir-fry 1 lb. of sliced baby bok choy in a hot skillet with 1 Tbs. of oil and 1 tsp. each of minced garlic and grated ginger.  Cook until the leaves are wilted and the stems are crisp tender, about 3 minutes.  Drizzle with 1 tsp. each of reduced-sodium soy sauce and toasted sesame oil.  Makes 4 (1 cup) servings.

3. Tofu                       

Nutrition Per 4 ounces: 90 calories, 5 g fat (1 g sat. fat), 9 g protein, 1 g fiber, 2 g carbs

Cut a drained slab of firm tofu into 1-inch cubes and blot with paper towels.  Sauté in a non-stick pan in 1 Tbs. of peanut oil until crisp on two sides, 3-5 minutes. Makes 3 (4 oz. servings)

4. Chickpeas (Garbanzo beans)      

Nutrition Per cup: 270 calories, 2 g fat (0 g sat. fat), 15 g protein, 11 g fiber, 42 g carbs

Toss 2 chopped red bell peppers and 1 drained 15 oz. can of chickpeas with 2 Tbs. of extra-virgin olive oil.  Roast at 425 degrees for 20 minutes. Allow to cool slightly, then toss with 4 cups of arugula or baby spinach and 1 Tbs. of balsamic vinegar.  Season with up to ¼ tsp. of salt and freshly ground black pepper. 

5. Acorn Squash                   

Nutrition Per cup cooked: 112 cals, 0.2 g fat, 2 g protein, 9 g fiber, 29 g carbs

Cut an acorn squash in half and remove the seeds.  Brush the inside with extra-virgin olive oil and season with freshly ground black pepper.  Bake (cut side up) at 400 degrees until tender, about 35 minutes.  Each pound of squash yields 2 cups.

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