There are a lot of delicious foods available to you every day, but making nutritionally smart food choices can be difficult. Healthy weight loss occurs when you eat a balanced diet every day that includes essential vitamins, minerals and a variety of foods from each food group. Eating a blend of fruits, vegetables, dairy products, whole grains and lean protein can help improve your health while promoting healthy weight loss.
Fruit
Fruits can be part of a meal or serve as a nutrient-dense snack in between meals. Examples of fruits include bananas, mangoes, apples, oranges, kiwi, cantaloupe and tomatoes. The U.S. Department of Health and Human Services recommends that you eat at least two cups of fruit per day. Fruit can replace sweet snacks such as candy to reduce the calories and sugar you consume per day. Try freezing your favorite fruits, mixing several together with ice to make a smoothie, or combining several types of fruit together to make a fruit salad.
Vegetables
Eating vegetables provides your body with minerals and vitamins without added fat and excessive calories. According to Women Workout Routines, vegetables help your digestion and prevent constipation. Choose a variety of vegetables and pick from various colors within the vegetable group. Eating a variety of vegetables provides your body with the vast amount of minerals it needs to function properly each day. According to Nutrition Explorations, you should eat 4 1/2 cups of vegetables and fruits each day.
Grains
Various types of food contain grains. Bread products, rice, pasta and cereal are all examples of foods that fit into this category. The key to making grain part of a weight loss diet is to look for foods that contain nutrient-dense grains. Review the ingredient list on bread products to see if the first five ingredients include sugar or white flour. Pick grains that are whole wheat or multi-grain. The U. S. Department of Health and Human services says you should eat at least 3 oz. of whole grains per day.
Dairy
Dairy products are calcium-rich and are a vital part of a balanced diet. Yogurt, cheese and milk are all a part of the dairy group. Consume dairy products that are low-fat or fat-free to avoid gaining weight from too much fat intake. According to Nutrition Explorations, you should eat at least three servings of this food group per day. The nutrition label on each food product will tell you the exact serving size.
Protein
Your body uses protein to build and maintain muscles. The better care you take of your muscles the better your body composition will be. Protein is found in meat, but you should consume lean protein to avoid eating too many calories and grams of fat. Look for lean protein sources such as fish, skinless poultry, turkey and whey and soy products. According to Shape Fit, you should eat .35 grams of protein for every pound of your body weight in order to lose weight.
Member Comments