A balanced diet consists of sufficient calories to maintain your daily requirements of energy. To lose weight, consume fewer calories than you require for energy during each day. Excess calories are stored as fat. To burn 1 lb. of fat each week, take in 500 fewer calories each day or burn 500 extra calories each day. Eat foods from each of the five main food groups.
Carbohydrates and Starches
This food group is essential for energy, vitamins and minerals found in whole-meal varieties of bread, pasta and rice. Breakfast cereals that are low in sugar, potatoes and couscous are high fiber sources of energy. Carbohydrates and starchy foods are not fattening unless you use fat such as butter or creamy sauces as part of the serving.
Fruits and Vegetables
Fruit and vegetables have a high water and fiber content, filling you up quickly. Their low calorie content makes them ideal snack foods and fillers for meals. You can eat fresh, frozen or tinned, but watch out for added sugar or salt. Eat the majority of your daily food intake from this group. Replace meat, cheese or high-fat foods with vegetables such as broccoli, spinach or asparagus.
Meat, Fish and Alternatives
Foods from this group provide protein, iron, zinc and essential fatty acids. Oily fish, eggs and lean meat are good sources of protein. Eat skinless chicken cooked without fat, poached or steamed salmon and eggs cooked without fat. For vegetarians, meat alternatives including tofu, nuts and lentils are good quality substitutes.
Dairy Foods
Eat dairy foods in moderation to ensure intake of calcium and vitamin D. Most dairy foods, including milk and cheese, are high in fat. Consume low-fat dairy foods, which include 1 percent milk and half fat cheese, sparingly. For a dessert, eat low fat and low sugar yogurt or plain yogurt with added fruit.
Fats and Sugary Foods
Avoid saturated fat found in meat, cooking fat and other animal products. Polyunsaturated and monounsaturated fats are beneficial to your health when you eat them in moderation. Eat mackerel, sardines or salmon twice a week for essential nutrients. Aim for fewer than 70g of fat each day with less than 10g from saturated fat.
Sugar is found in a high number of foods and is high in calories. Cookies, pastry and confectionery are high in sugar and fat. Substitute sugar-free foods or fruit for sweets and chocolate, which are full of calories but have no nutritional value.
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