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I would like to know how I can incorporate more legumes into my diet to help me lose weight. Also, what is the recommended daily serving of legumes?

Thanks for reaching out to us! We commend you for wanting to lose weight and eat healthier. Please note, Ask the Experts does not replace professional care or guidance. We recommend you reach out to your medical health professional about a weight loss plan that will work for you.

Eating more legumes, such as beans, chickpeas, and lentils, is a good way to improve blood sugar levels and lower your risk for heart disease. Legumes are also a great choice is because they are high in fiber. Eating more fiber in your diet can help you achieve a leaner body. Other healthy fiber-filled foods include apples, oranges, bananas, berries, broccoli, sweet potatoes, and avocados.

ChooseMyPlate.gov recommends choosing the right mix of food at mealtime to create a healthier you. One way to do this is filling half your plate with fruits and veggies at every meal. Eating 1 cup of legumes every meal will not only count as your veggie, but count as a healthy dose of protein, too. You can calculate how many calories you should eat every day to lose weight.

Here are some ideas for incorporating legumes into your daily meals:

  • Veggie dip. Mash chickpeas up with garlic, a drizzle of olive oil, a splash of lemon juice, and a sprinkle of fresh oregano.
  • Side dish for fish. Toss your choice of beans with avocado chunks, fresh salsa, and a squirt of lime.
  • Tex-Mex three-bean salad. Combine white beans, kidney beans, and black beans with diced red onions, chopped jalapeños, cilantro, olive oil, and balsamic vinegar.
  • Side dish for chicken. Lightly sauté your choice of legumes with garlic, fresh rosemary, and baby spinach.
  • Hearty stew. Simmer lentils with vegetable broth, celery, carrots, onions, diced tomatoes, fresh ginger, paprika, saffron, and turmeric.

You can always toss legumes, like peas and unsalted peanuts, into salads, too. Try our #ClassIRecipes with beans such as Turkey Tex-Mex Burritos, 8-Can Taco Soup, and Chicken Burrito Bowl.

Please note, Ask the Experts does not replace professional care or guidance. If you have questions or need help setting nutrition goals, talk with your medical health professional.

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