Although you can remove certain food groups from your daily diet to drop weight quickly, that omission might become a prelude to a binge and regaining any weight lost. The five main food groups provide specific nutrition you need to remain healthy. Barring medical issues such as a food allergy, most healthy people benefit from eating a widely varying diet that includes protein, vegetables, fruits, heart-healthy fats, carbohydrates and water.
Protein: Fish, Poultry, Beef, Eggs, Legumes and Grains
According to the U.S. Dept. of Agriculture, a healthy adult should eat lean proteins including lean cuts of beef, poultry, fish, legumes, eggs, nuts of all kinds and non- to low-fat dairy foods. For vegans and vegetarians, they recommend combining whole grains and legumes to make a complete protein and taking vitamin B-12 that occurs only in animal protein.
To keep cholesterol levels in a healthy range, the USDA recommend removing all visible fat from animal proteins and baking, broiling, steaming and stir-frying preparations. Avoid deep frying that creates saturated and trans fats that can contribute to weight gain and risk for developing high blood pressure and heart disease.
Complex Carbs
Fad diets have cut back or completely eliminated carbohydrates, but these nutrients serve an important role---fuel for physical and mental activity. To lose weight quickly, some diets might offer only protein and vegetables. The problem is that this way of eating is difficult to maintain. The Weight Control Information Network, of the National Institutes of Health, recommends healthy adults consume at least 130 grams of carbs every day.
Complex carbohydrates are found in whole grains such as brown rice, quinoa, oats, millet, Kamut, corn and other grains. These provide a steady energy supply as they are digested evenly and slowly, moving into the bloodstream gradually. Simple carbs such as doughnuts, white bread, sugary cookies and other refined baked goods are digested quickly and spike the blood sugar, giving you quick energy and a drop.
Fruits, Vegetables and Heart-Healthy Fats
Include fruits, vegetables, water and heart-healthy fats to round out a balanced diet. Fiber found in fresh or dried fruits and vegetables help keep the colon working properly and provide important vitamins such as A and C, antioxidants that protect cells and tissues throughout the body. According to the NIH, healthy adults should eat about two to two-and-a-half cups of fresh fruits and vegetables daily.
The USDA recommends non-saturated fats such as olive, canola, safflower, flax and hemp seed oils. These are heart-healthy fats that will not increase cholesterol levels.
Water is necessary to stay hydrated and also can help you stay regular. The amount you need depends on how physically active you are. Some guidelines suggest at least eight glasses of eight ounces of water. You might require more if you have a rigorous workout program or a physically demanding job.
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