Healthy Food Menu To Lose Weight

According to a study by the Society of Teachers of Family Medicine, basing your diet on convenience food is both more costly and less healthy than eating a well-planned menu of budget foods from a supermarket chain. Going for convenience can not only put a dent in your bank account, it may also land you among the two-thirds of American adults who are overweight or obese. Consult your doctor before making any drastic changes to your diet.

Cutting Calories

To lose weight, you must cut your overall caloric intake. In her "Sports Nutrition Guidebook," dietitian Nancy Clark explains that you need only cut your intake by approximately 10 to 20 percent to create a negative caloric balance and still adequately sustain your body. Before making any changes, keep a food diary and record how many calories you eat per day over a period of three to four days to maintain your current body weight. Subtract 10 to 20 percent and aim for this amount to begin to lose weight.

Carbohydrates

Carbohydrates are an essential macronutrient and should make up the majority of your diet. They provide energy for your body and fuel metabolic processes, including fat burning. Choose whole grains over processed foods. Good choices are products made from whole-wheat flour, oatmeal and brown rice; bulgur and whole cornmeal are also good options. Read food labels and aim for 3 to 6 ounces of carbs per day, the U.S. Department of Agriculture's MyPyramid food guide instructs.

Protein

The types of protein that you choose will affect your weight loss. Bacon is a source of protein, but very high in fat; turkey bacon is a lower-calorie alternative. Choose lean sources of protein and aim for about .4 to.7 grams per pound of body weight. Low-fat dairy products, poultry, fish, eggs and lean cuts of beef or pork are all good choices. Read food labels to know how much fat and protein there is per serving.

Fats

All fats are not created equal. Some are beneficial to your body and can actually aid in weight loss. Choose fats such as those found in olive oil, canola oil, nuts, and avocados. Limit the amount of saturated and trans fats in your diet. These types of fats can lead to higher cholesterol and raise your risk of heart disease. Even healthier fats should be consumed in moderation. MyPyramid gives a range of 3 to 6 teaspoons based on age, gender and physical activity. Limit the amount of fat to between 20 and 30 percent of your total calories and don't go below 15 percent.

Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals and antioxidants. Many are also sources of fiber and small amounts of protein. You should aim for about 2 1/2 cups of vegetables and 2 cups of fruit daily. Fresh varieties have the highest nutritional value but those canned or frozen in their own juices or water are acceptable alternatives. Eat a variety of different kinds to get a variety of nutrition.