Fad diets may come and go, but achieving a weight loss goal is a simple equation of balancing calories. You can eat wisely using a variety of everyday foods that are inexpensive and easy to find. This will help you meet your weight and health goals safely and without breaking the bank.
Dieting Basics
Healthy weight is about balancing calories and making wise food choices. If you eat more calories than you expend in a day, you will likely gain weight. If you eat fewer calories, you will probably lose weight. High calorie foods may not be very filling, leaving you hungry. For this reason, the Dietary Guidelines for Americans encourages eating low calorie, nutrient-dense foods. The Centers for Disease Control and Prevention says you can still eat your food favorites, just in smaller servings.
Whole Grains
The Dietary Guidelines for Americans emphasizes whole grains for a healthful diet. Whole grains provide vitamins and minerals refined grains lack. Although refined grains are fortified to supply nutrients lost during the refining process, whole grains retain the original value and often provide more fiber than refined grains. Reach for whole grain bread, whole wheat pasta, brown rice, oats, and whole grain pancake and waffles.
Low-Meat, Vegetarian and Raw Foods
The Harvard School of Public Health recommends only 20 to 25 percent of your total calories should come from protein. Good sources of protein include fish and chicken, but Harvard's The Nutrition Source newsletter reports that legumes provide sufficient protein with less fat than red meat. You can follow a low-meat or vegetarian diet, including a raw food diet, by substituting meat with vegetarian sources, like legumes and soybean products, such as tofu.
Dairy
The Centers for Disease Control and Prevention recommends dairy products because they provide calcium, an important mineral for muscle and bone health. You can get similar benefits with nondairy substitutes, but look for nondairy milk fortified with vitamin A, vitamin D and calcium for optimal nutrition. Nondairy yogurt and cheese can also help you meet your nutritional needs. The Dietary Guidelines for Americans also encourages you to eat more foods high in calcium, such as fortified cereal, dark greens, sardines and salmon.
Reduced Fat
Fat, particularly saturated fat, is associated with cholesterol and heart problems. Reduce your fat intake by emphasizing a diet with more fruits and vegetables and less meat. Base dinner on vegetables rather than meat. With fajitas, for example, emphasize bell peppers and onions before adding chicken or beef. Trim meat of excess fat and try to eat heart-healthy fats, like omega-3 fatty acids, which are found in flaxseeds and salmon, The Nutrition Source recommends.
Reduced Sodium
To reduce your sodium intake, reach for fresh fruits and vegetables instead of the higher sodium canned version. Canned vegetables and fruit can help you meet your vegetable and fruit needs, but the Centers for Disease Control and Prevention recommends draining the liquid and rinsing the vegetables to wash off some of the excess sodium.
References
- The Centers for Disease Control and Prevention: Healthy Weight - it's not a diet, it's a lifestyle!: Healthy Eating for a Healthy Weight
- The Mayo Clinic: Weight Loss: Weight Loss Basics
- The World's Healthiest Foods: Weight Loss
- The Dietary Guidelines for Americans: Ch. 2: "Adequate Nutrients Within Calorie Needs"
- The Harvard School of Public Health: The Nutrition Source: "Protein: Moving Closer to Center Stage"
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