The U.S. Department of Agriculture says the most healthy way to lose weight is through a balanced diet that includes all the food groups. Other diets that focus around one food group can often lead to nutrient deficiency. The main food groups for a well-balanced diet include grains, fruit, vegetables, meats, dairy products and oils.
Balanced Diet Features
The U.S. Department of Agriculture says your body needs 5 to 7 oz. of grains every day. Half of your grains should come from whole grains. You should eat two to three cups of fruit and four to five cups of vegetables every day to provide your body with sufficient vitamins and minerals. Eat around 6 to 8 oz. of meat every day and consume about three cups of milk and other dairy products each day.
Avoid Fats
The U.S. Department of Agriculture says fats should be consumed sparingly. Saturated and trans fats should be avoided as much as possible. No more than 25 percent of your daily diet should come from fats. Saturated and trans fats can raise your blood cholesterol levels and increase your risk of coronary heart disease. Most of your fat intake should come from monounsaturated and polyunsaturated fats.
Types of Foods
Several varieties of foods can be consumed in a balanced diet. The U.S. Department of Agriculture says grains that are high in whole grains include whole grain wheat, brown rice and whole oats. Non-starchy vegetables include spinach, broccoli and carrots. Some healthy fruit includes apples, pineapples and raspberries. Some examples of lean proteins include poultry, fish, dry beans and bison. A few healthy examples of dairy products include skim milk, low-fat yogurt and cheeses.
Health Benefits
Eating a balanced diet of foods from all the food groups allows you to get all the vitamins and minerals your body needs on a daily basis, according to Helpguide.org. Grains provide your body's main source of energy. Fruit and vegetables are an excellent source of dietary fiber, which helps regulate your bowels. Meats contain proteins, which help the body rebuild bones, muscles and other body structures. Dairy products provide large amounts of calcium and Vitamin D, which help build and maintain strong bones and teeth.
Considerations
Helpguide.org recommends that you eat breakfast and small meals constantly throughout the day and that you watch your portion sizes. Even healthy foods can cause you to gain weight if you eat too much of them. Listen to your body and eat only when you are hungry. Eating out of emotional problems can lead to overeating and weight gain.
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