According to the National Center for Health Statistics, two-thirds of the American population over the age of 20 are overweight or obese. Approximately 35 million women and 28.6 million men have body mass indexes that are great than 25--the definition of being overweight. Between 1960 and 2004, the prevalence for adult obesity increased from 44.8 to 66 percent. In order to reverse this trend, Americans need to get more exercise and eat healthier diets that consist of more nutrients, fiber and contain fewer calories from fat.
The Basic Food Groups
One of the best ways to get back to the basics is by using the USDA Food Pyramid. The food pyramid divides all foods into six major categories: grains, vegetables, fruits, milk, meats and meat substitutes and oils. By using some of the interactive tools contained in the food pyramid, you should be able to make smarter food choices.
The Low-Calorie Diet
A low-calorie diet is more of a lifestyle than it is a diet, per se. It involves making smarter choices when it comes to eating--exchanging high calorie, commercially prepared foods that are high in fat for foods that are less dense in calories. The best place to begin is by looking at your current diet and determining what foods are the easiest to replace. If you are in the habit of eating full fat dairy products, try switching to low- or non-fat alternatives. For instance, 100ml of whole cow's milk contains 66 calories. The same amount of skim milk contains half the number of calories. By using skim milk instead of whole milk at breakfast, you can save more than 231 calories a week.
Grains
Foods in the grains group include breads, rice, oats, corn meal, pasta and breakfast cereals. The average slice of white bread contains 220 calories per 100g (or about 3.5 oz.) and has just 2g of fat. On the other hand, croissants contain 360 calories per 100g and 19g of fat. Substituting rice for baked potatoes laden with butter is another way to reduce calories. While a medium baked potato only has 85g per 3.5 oz., adding 100g of butter adds an additional 740 calories. Instead, switch to steamed rice. It contains 162 calories for the same 100g.
Vegetables
Increasing the amount of vegetables in your diet is a great way to cut down on calories without feeling hungry. Vegetables are low fat, contain fiber and are high in antioxidants. There are five different types of vegetables. All densities of calories refer to a 100g serving, unless otherwise noted. Dark green vegetables include broccoli (3 calories for one flowerette), cauliflower (32 calories) and spinach (23 calories). Orange vegetables are butternut squash (63 calories per cup), carrots (32 calories). Dry beans, peas and red kidney beans (100 calories), lentils (103) and chick peas (120 calories) are also good to add. Starchy vegetables include corn (24 calories), green peas (25 calories) and bean sprouts (30 calories). Other types of vegetables include asparagus (26 calories), Brussels sprouts (40 calories), green beans (25) and onions (35 calories).
Fruits
Fruits have been on many people's list of of forbidden foods because of their sugar content, when they are actually one of the healthiest snacks you can eat. Fruits are high in vitamins, minerals and fiber. Good examples of fruits are apples (44 calories for an average apple), bananas (107 calories) and just 50 calories for 100g of seedless grapes.
Meats and Meat Substitutes
Marbled meats are higher in fat than poultry, fish, rabbit, goose and turkey. If you must buy beef, buy lean beef. If you can see the fat running through it, it should probably be on your forbidden list. Better choices include just about anything that can be grilled: chicken breasts, salmon fillets, swordfish and trout. Some forms of cold water fish like salmon, tuna and trout also include omega-3 fatty acids that raise your high-density lipoproteins and reduce your low-density lipoproteins.
Oils
Whenever possible, cook without using oil. Grilling is a great way to prepare all types of food (even potatoes and vegetables) and allows the fat to fall through. If you must use oils, switch from butter, beef fat and chicken fat to canola oil, corn oil, olive oil and sunflower oil.
References
- National Center for Health Statistics. Health, United States, 2006. Hyattsville, MD: Public Health Service. 2006
- Free Food Calorie Counter
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