The U.S. Department of Agriculture states that a balanced diet is the safest and healthiest way to lose weight. A balanced diet consists of eating items from all food groups. Eating food from all USDA categories helps your body to get all the necessary nutrients it needs for daily functioning.
Types
The main food groups consist of grains, fruits, vegetables, meats, dairy products and oils, according to the USDA's MyPyramid. You should aim to eat certain amounts of these foods every day. It is recommended that you eat 6 and 8 oz. of grains a day. In addition, eat 2 to 3 cups of fruits a day and 3 to 4 cups of vegetables a day. You should eat around 5 to 7 oz. of meats or beans a day and consume 2 to 3 cups of milk or dairy products daily.
Moderation
Help Guide recommends that you eat smaller portions when you are trying to lose weight. Use measuring devices when possible to know just how much of each food you are eating. Avoid ordering large portions of food when going to a restaurant since this can lead to overeating. Do not make certain foods off limits. Not eating a certain food will make you crave those foods even more.
Avoid Fats and Oils
Some foods such as fish contain omega-3 fatty acids, which are healthy for your brain and other cells, according to the Help Guide website. However, most fats that come from saturated and trans fats can be unhealthy for your body. The USDA recommends that the saturated and trans fats you consume should account for less than 7 percent of your daily calories. High levels of saturated and trans fats can cause weight gains, raise blood pressure and increase your risk of heart disease.
Benefits
A balanced diet contains all vitamins and minerals the body needs to carry out its daily bodily functions, according to the USDA. Grains contain high amounts of dietary fiber, B vitamins and minerals such as iron and magnesium. Fruits and vegetables are high in vitamins A, C and E. They are also high in potassium, dietary fiber and folic acid. Meats are high in protein and minerals like iron and magnesium. Milk and dairy products are high in vitamin D and calcium.
Considerations
Speak with your doctor or health care professional to help set up the best diet for you. Avoid diets that focus on eating only one food or food group. Eating only one food can lead to nutrient deficiency. To speed weight loss and improve your overall health, add an exercise program to your diet. The USDA recommends that you exercise at least 30 minutes a day for five to seven days a week.
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