If you want to emerge victorious in your weight-loss efforts, a balanced, nutritious eating plan can get you skipping down the path to success. Incorporating a variety of food from the U.S. Department of Agriculture's Food Guide Pyramid will help you come up with a weekly weight-loss eating plan that will make it easier to lose weight.
Nutrition Fundamentals
The Food Guide Pyramid recommends eating foods from the following groups each day: 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 bean group includes protein-rich foods such as meat, poultry, beans, eggs, nuts, fish and soy products. Choose foods that are low in saturated fats and have no trans fats because these harmful fats can clog your arteries and they contain many calories, which can lead to weight gain. Saturated fats are found in red meat and high-fat dairy products, and trans fats are in many fried fast foods and processed snack foods.
Weekly Meal Planning
Plan your healthy eating program a week in advance so you know what to stock up on at the grocery store and won't be tempted to pick up fast food in the absence of eating options at home. Choose foods that are high in nutrients by stocking up on fresh fruits and vegetables, whole grains, lean proteins and low-fat dairy products. The website Help Guide recommends shopping around the perimeter of the grocery store because most of the fresh fare is on the outskirts and the more processed, less nutritious fare -- such as chips and canned meats -- usually line the inner shelves.
Healthy Eating Tips
Stock up on healthful snacks such as raw fruit and vegetables, low-fat yogurt, nuts or seeds to keep you feeling full and energized between meals. You can also eat more frequent, smaller meals to keep your blood sugar levels steady. Eating frequently will prevent you from gorging yourself in a state of hunger after waiting too long to eat. Include breakfast in your weekly eating plan because eating breakfast speeds up your metabolism and gets it going for the day.
Fruits and Vegetables
Fruits and vegetables are packed with nutrients and offer a low-fat, low-calorie source of energy. Many of them contain antioxidants, which are vitamins that fight the effects of aging. Most produce contains natural sugars, or simple carbs, which the body burns for quick energy. The American Heart Association recommends eating at least 4-1/2 cups of fruits and vegetables a day for a heart-healthy diet. Eat a variety of colors because different colors of produce offer different combinations of vitamins and minerals.
Healthy Fats
Fat offers a slow-burning source of energy as well as helps transport nutrients throughout the body. Healthy fats -- monounsaturated and polyunsaturated fats -- also help lower cholesterol, according to the Harvard School of Public Health. Monounsaturated fats are found in avocados, nuts, seeds and vegetables oils, and polyunsaturated fats are in fish, flaxseed, walnuts and some vegetable oils. Harvard School of Public Health recommends eating 10 percent to 25 percent of your calories from monounsaturated fats and 8 percent to 10 percent from polyunsaturated fats for a healthy diet.
Member Comments