Making healthy food choices will have a positive impact on your weight. However, this doesn't mean you have to eliminate such treats as cheesecake and pie from your diet--just indulge in moderation. Eat a varied, nutritious diet while occasionally savoring your favorite food to lose weight and improve your health.
Significance
Your body mass index, or BMI, can assess your risk for chronic conditions related to weight, according to the Centers for Disease Control and Prevention. Generally, if your BMI is above 35, your risk for developing chronic diseases increases. Weight-related chronic diseases include obesity, certain cancers, heart disease, diabetes and high blood pressure. Control your BMI--and reduce your health risks--by making healthy food choices.
BMI
You can quickly estimate your BMI by taking your weight, in pounds, and multiplying it by 705. Divide that number by your height, measured in inches. Divide it again by your height, in inches. You will get a number between 18 and 40, which is your BMI estimate. For example, a 5 ft. 4 in., or 64 in., adult weighing 140 lbs. has a BMI of 24.1.
If you're overweight or underweight, determine what your healthy BMI should be, and find your healthy weight. Aim for a BMI between 18.5 and 24.9. For example, if the 5 ft. 4 in. individual wants to reach a BMI of 23, multiply 23 by 64, then multiply by 64 again. Divide by 705 for a weight of about 134 lbs.
Expert Insight
Losing weight is about balancing the calories you consume with the calories you burn, according to MyPyramid.gov. The food sources you choose are just as important as your caloric intake. Plan your meals and snacks carefully so your body receives the vitamins and minerals it needs to function properly.
Consume plenty of fruits, vegetables, whole grains and low-fat dairy foods to get the nutrients your body needs to boost your immunity, and repair and build muscle and bone. Reach for nutrient-dense but calorie-light foods, such as raw fruit and vegetables. Avoid unhealthy snacks and prepared foods, which often contain more salt and fat than unprocessed foods.
Protein
Consume adequate protein without exceeding your body's needs. The typical American diet is high in protein, so most people don't need to increase their intake, according to the 2005 Dietary Guidelines for Americans. Instead, focus on making wise selections, such as lean meat, trimmed of fat; poultry; fish; eggs and low-fat dairy foods. Such healthy items will provide enough protein without providing excess fat. Vegetarian protein sources also work well if you want to lose weight because they're often low in fat. Add nuts, legumes, beans and such soybean sources as tofu to your diet--when included in a balanced diet, they can provide all the protein you need.
Vegetables and Fruit
The Dietary Guidelines for Americans emphasizes the importance of fruits and vegetables. The guidelines show that compared with individuals who eat relatively few servings of fruits and veggies, people whose diets are rich in fresh food have a decreased risk of developing chronic diseases. Consume 2 cups of fruit and 2 1/2 cups vegetables daily. Start your day with a glass of fruit juice or slices of fruit, add vegetables or fruit to your salad at lunch, and consume a variety of vegetables at dinner to meet your needs. Increasing your consumption of raw fruits and veggies also helps you feel full so you're less likely to eat junk food. Simply eating healthier foods may help you shed excess pounds.
Whole Grains
Your diet also should include whole grain bread and pasta. Such foods provide your body with fiber and B vitamins. Choose whole grains over refined versions. Much of the nutrients comes from the hull and germ of the grain; when grains are refined, only the endosperm is retained, and several vitamins can be lost. Even though refined products are enriched to replace lost nutrients, the resulting product isn't as rich in nutrients or fiber as the original grain. Whole grains should account for at least half of your total carbohydrate intake. Switch to whole grain cereal, whole grain bread and whole wheat pasta so you're well on your way to making healthier choices and losing weight.
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