Weight management is a careful balance between calories taken in and calories expended. According to the American Dietetic Association, successful weight management requires a lifelong commitment to healthful lifestyle behaviors emphasizing sustainable and enjoyable eating practices and daily physical activity. Weight maintenance can bring health and longevity, and can easily be achieved by avoiding certain foods.
Sugar
Foods containing sugar are high in calories and will leave you feeling hungry and unsatisfied. The most common intake of sugar comes in the form of sugary drinks. If you are trying to maintain your weight, avoid soda pop, sweetened tea and fruit-flavored punch drinks. The Mayoclinic.com states that each 12-oz. can of soda has about 7 tsp. of sugar and 140 calories. Choose water, and read food labels for sugar content. Purchase food that is low in sugar, meaning less than 10 g per serving.
Enriched Flour
Enriched flour products, including white bread, white pasta, white cereal and white rice, contain little to no fiber, and will leave you feeling hungry. Instead, choose whole grain and whole wheat items that will increase your fiber intake, and lead to feeling full and eating less. When purchasing these items, read the labels and look for items on the ingredient list such as 100 percent whole grain, whole wheat or stone-ground wheat.
Whole Dairy Products
The saturated fat and calorie contents of whole dairy products are higher than those of their low-fat counterparts. Whole dairy includes whole milk, cheese, yogurt and cottage cheese. The MayoClinic.com recommends choosing foods that are low-fat or 2 percent fat. Avoiding full-fat dairy items will help manage your weight by reducing calories, salt, sugar and fat.
Member Comments