Obesity is an epidemic in the U.S., causing higher costs of medical care and lower quality of life, warns the Centers for Disease Control and Prevention. If you are one of the many overweight Americans, you can lose weight with the help of a healthy diet and exercise. Put yourself on the road to weight loss and better health with a nutritious eating program.
Nutrition Basics
The U.S. Department of Agriculture's Food Guide Pyramid offers guidelines for healthy eating. The Pyramid suggests eating a variety of foods from each of the following food groups on a daily basis: grains, vegetables, meat and beans, fruit and milk. The milk group includes calcium-rich dairy products such as yogurt, cheese and milk. The meat and beans group includes protein-rich foods such as meat, soy, poultry, fish, beans, lentils and nuts.
Fruits and Vegetables
Fruits and vegetables are low in fat and calories and packed with nutrients, a dieter's dream. The American Heart Association recommends eating at least four and a half cups of fruits and vegetables a day for a healthy diet. Choose a variety of colors, as different colors have different combinations of vitamins and minerals. Fruits and vegetables make great snacks between meals, side dishes and staples in main dishes, helping keep your blood sugar and energy levels up without packing on pounds.
Unhealthy Fats
"Bad" fats -- saturated fats and trans fats -- are high in calories and also clog arteries, which can lead to heart disease, the number one killer of Americans. Trans fats are made by heating certain vegetable oils, and trans fats are often found in fried fast foods and prepackaged snacks and desserts. Avoid trans fats in your diet, as they are not only dangerous, but can cause you to gain weight. Saturated fats are found mainly in animal sources such as red meat and dairy products. The American Heart Association recommends limiting your saturated fat intake to less than 7 percent of your daily caloric intake.
Healthy Fats
Unlike saturated fat and trans fats, unsaturated fats can help lower cholesterol and aid with basic body functions. Unsaturated fats include polyunsaturated and monounsaturated fats, which are found in mainly plant sources and fish. Monounsaturated fats are found in avocados, vegetable oils, nuts and seeds. Foods with polyunsaturated fats include fish, flax seeds, walnuts and vegetable oils. Harvard School of Public Health advises eating 10 to 25 percent of your calories from monounsaturated fats and 8 to 10 percent from polyunsaturated fats.
Calories
The formula for weight loss is consuming less calories than you burn. A pound of fat contains about 3,500 calories, so if you burn an extra 500 calories a day more than you consume, you will lose one pound in a week. You can find serving amount suggestions for your goal weight by visiting the USDA's Food Guide Pyramid Planner. In addition to regulating your daily caloric intake, you can exercise to burn more calories per day. See your doctor for approval before beginning any weight loss program.
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