Losing weight is difficult--perhaps that's why more than 108 million Americans are overweight or obese, according to the President's Council on Physical Fitness and Sports. Make it easier on yourself by preparing healthy diet meals at home so you can avoid fatty fast food and calorie-laden restaurant menus. Fruits and vegetables, lean meals, whole grains and low-fat dairy products should all appear on your grocery list.
Fruits and vegetables
Every meal you eat should include plenty of fruits and vegetables. When you are at the grocery store, purchase a variety of colors of produce to get the most nutrients out of your diet meals. Avoid produce with bruises, wormholes or soft spots, as they means it is past its prime, and you'll be less likely to eat it.
Include at least some of the following produce items on your grocery list for healthy diet meals: bananas, berries, apples, grapes, mangoes, plum, oranges, bell peppers, cucumbers, broccoli, kale, tomatoes, dark leafy greens, zucchini, squash, celery and eggplant. You can also include freshly squeezed fruit and vegetable juices and dried fruit such as raisins, cranberries, apricots and dates.
Lean Protein
Protein helps to keep you full and promotes healthy muscle building, especially if you are pairing diet meals with exercise. Skip fatty meats such as non-lean ground beef or bacon in favor of lean protein such as skinless, boneless chicken, extra-lean ground beef and fresh fish, such as salmon and tuna. When you are selecting red meat, inspect it for white marbling. The cut might be more tender, but it is higher in fat and calories.
You can also include non-meat protein sources such as hummus, beans, tofu and meatless vegetable proteins.
Whole Grains
Nearly 50 percent of your daily diet should be devoted to carbohydrates, as it is your body's main source of fuel. It is important, however, to choose whole grains and complex carbohydrates instead of simple carbs or sugars. For your diet meals, purchase whole-grain bread, pitas, bagels or English muffins with at least 2 grams of fiber per serving. Also buy brown rice, whole-wheat pasta and baked whole-grain crackers. Grains such as couscous, quinoa, bulgur, barley, oat and wheat berry also offer complex carbohydrates.
Dairy Products
Dairy foods can be a delicious addition to diet meal plans, but you have to watch the fat in them. Select reduced-fat dairy foods instead of non-fat because the small amount of fat can help reduce cravings, according to Fitness Magazine. Good dairy purchases include reduced-fat milk, soymilk, reduced-fat yogurt, cottage cheese and regular cheese, as well as eggs or egg substitutes.
Frozen Foods
Frozen foods, if chosen correctly, can be a helpful supplement to a diet meal plan. Read the labels, double-checking for sodium and excess calories. Healthy grocery lists include frozen fruit, vegetables---especially those that are out of season or not available in your area---bean or vegetable-based soups, whole-grain breads, soy-based vegetarian burgers and already-prepared foods such as bean, chicken or vegetable and brown rice burritos.
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