Diets that help lose weight the healthy way will work over time and must be satisfying to the dieter. Fortunately, a variety of foods to keep the dieter interested is just what is needed to achieve a healthy nutritional intake with all food groups represented. Add outdoor activities to get needed vitamin D from sunshine and turn fat calories into muscle with regular, low-impact exercise like walking, swimming or bicycling. The healthy, weight-loss diet needs to include each of the food groups found at MyPyramid.gov.
Go Green and Orange
Starting in the fresh produce section when you shop will ensure a healthy start for healthy weight loss. Emphasize dark green, leafy veggies like broccoli and spinach, as well as orange veggies like carrots and squash, for nutrition. MayoClinic.com suggests starting in the fresh produce aisle to stock a pantry with unprocessed nutrition that provides all the vitamins, minerals and fiber needed for cellular health, strong bones and the fiber needed for proper digestion.
Get the Whole Grains
Whole-grain breads and cereals will provide the full nutritional value of the complete grain kernel and retain the fiber lost during processing of white bread, white rice and processed cereals. MayoClinic.com states that about half of daily calorie intake should be in carbohydrates, which whole grains easily provide without the added fats and sugars in processed grain foods and snacks.
Go Lean on Meat with a Dollop of Dairy
A healthy amount of protein can be added to a dieter's meal with lean meat and fish. Add low-fat or even fat-free dairy products available and the needed nutrition for strong bones as well as vitamin D needed in winter will help keep the dieter going. Chicken and fish choices will provide protein with less fat than beef choices. KidsHealth.org states that milk and dairy products provide not only vitamin D but also minerals such as calcium, phosphorus and potassium. About 1/4 of daily calories should be in protein and another 1/4 in fats. Convert protein and stored energy in fat to strong muscular-skeletal structure with exercise and stay clear of high-fat beef, ice cream and processed food snacks that work against weight loss.
Variety vs. Supplements
As long as you include a variety of fresh produce, whole grains, nuts, dairy products, meat and fish in your diet, no vitamin or mineral supplements should be needed unless special medical conditions are present. MyPyramid.gov states that weight loss comes by simply eating fewer calories than those burned. Consume a minimum of 1,200 calories for healthy weight loss. Anything above 2,600 calories will make it hard to lose weight unless there is extreme physical activity involved. MyPyramid Tracker will help customize diet and exercise plans to fit into a healthy weight-loss plan.
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