Eating for weight loss and eating for good health have the common denominator of healthful, nutrient-rich foods at the core. The difference between eating to maintain a healthy weight and eating to reach a healthy weight comes down to calories, rather than temporary "diet" food choices. Sustainable weight loss depends on adopting permanent healthy eating habits.
Natural Foods
Highly processed foods contain additives, including sugar, salt and fats. Shop your local markets for fresh fruits and vegetables whenever possible and build your menus based on what's in season. For times when this isn't practical, choose fruits and vegetables from the grocery store that have traveled the least distance from source to store.
Opt for frozen varieties over canned when you need to store the food for later use. To support healthy weight loss, include a variety of fruits and veggies in your diet. For balanced nutrition, incorporate vegetable selections from starchy, dark green, legumes, orange and other varieties, advises the U.S. Department of Agriculture.
Whole Grains
Rather than eliminate or reduce carbohydrates, opt for nutritionally dense carbs to support your weight loss efforts. Fruits and vegetables are vital to healthful eating, but whole grains also help provide energy for everyday activity and exercise and are a good source of fiber, according to the Harvard School of Public Health.
Choose from whole grain breads, pastas, rice, Bulgar and oatmeal. Aim to get 25 percent of your calories from whole grains to keep consumption in balance with other nutritional needs.
Lean Proteins
Choose from lean cuts of meat, chicken and fish, as well as plant-based options such as dry beans, nuts, soy products and meat analogs.
Protein is important for balanced, proper nutrition and should make up about 25 percent of your daily caloric intake. One to two servings of protein-rich foods daily should provide adequate nutrition and support healthy weight loss.
Dairy Products
Include two servings of dairy products daily to meet your body's calcium requirement while dieting. Choose from low-fat or fat-free varieties. Opt for soy, rice or almond-based products if you follow a vegetarian or vegan diet plan.
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