Trying to drop pounds? Add these foods to your plate

•    Grains and legumes (like beans, peas and lentils): These high-fiber foods take longer to digest meaning you’ll feel fuller longer.

•    Lean meat and low-fat cheese: A high-protein diet including meat and cheese can be a weight-watcher’s best friend. In one study from the Journal of Clinical Nutrition, participants who ate a high-protein diet reported fewer feelings of hunger and more pounds lost than those who ate less protein. Men should aim for about 56 grams of protein per day; women should go for 46 grams.

•    Fruits and vegetables: These foods aren’t just full of good-for-you vitamins and minerals—they also have a high water content and low calorie density which allows you to eat more of them without gaining weight.