Any diet plan will help you lose weight, according to the Harvard School of Public Health; the trick is to keep it off. Successful weight losers follow a low-calorie, low-fat diet, according to a 1998 study published in the "Journal of the American Dietetic Association." To meet your nutrient needs on a low-calorie diet, it is important to eat a variety of foods from each of the food groups. A shopping list can help you make healthy choices for your diet plan when you are at the grocery store.
Breads, Cereals and Grains
Most people need six servings of breads, cereals or grains a day, with at least three being whole grain, according to the American Academy of Family Physicians. These foods provide your body with energy, B vitamins and fiber. Food items to include on your shopping list for your healthy eating diet plan include whole-wheat bread, whole-grain crackers, whole-grain cereal, oatmeal, whole-wheat pasta, brown rice, barley, unsalted pretzels, unsalted fat-free microwave popcorn and 100 percent whole-wheat flour.
Fruits and Vegetables
Nutrient-dense fruits and vegetables provide your body with vitamin C, vitamin A, folate and potassium in a very low-calorie package. You should try to eat at least 4 1/2 cups of fruits and vegetables a day. Meeting your daily fruit and vegetable needs keeps you feeling full, making it easier for you to maintain a healthy weight. Fruits and vegetables to add to your healthy diet plan shopping list include apples, oranges, bananas, grapes, melons, berries, pears, leafy greens, spinach, broccoli, cucumbers, carrots, onions, zucchini, peppers, green beans, Brussels sprouts, cabbage and mushrooms.
Dairy Foods
Most Americans do not get enough calcium in their diet. However, successful dieters meet their recommended daily needs of calcium, according to the "Journal of the American Dietetic Association" study. Aim for 3 cups of fat-free and low-fat dairy foods a day. Healthy choices for your shopping list include skim milk, 1 percent fat milk, nonfat plain and fruited yogurt and low-fat cheese. Choosing fat-free and low-fat dairy foods limits both your caloric and saturated fat intake. Too much saturated fat in the diet increases your blood cholesterol level and risk of heart disease.
Meats and Beans
Meat and beans provide protein, iron and zinc. Choose lean cuts of meat to limit your calorie and fat intake. Lean meats for the diet plan shopping list include skinless white meat poultry, unbreaded fish, lean pork chops, top sirloin, lean ground meat, 95 percent lean luncheon meats, turkey bacon and fat-free hot dogs. In addition to being a good source of protein, beans also provide fiber. Try dried or low-sodium canned beans such as chickpeas, kidney beans, black beans and lentils.
References
- Harvard School of Public Health: How to Get to Your Healthy Weight
- Family Doctor: Nutrition: How to Make Healthier Food Choices
- "Journal of the American Dietetic Association"; Persons Successful at Long-Term Weight Loss and Maintenanc Continue to Consume a Low-Energy, Low-Fat Diet; S.M. Shick; 1998
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