A healthy and balanced diet includes adequate amounts of nutrients necessary to maintain the health of your entire body. The American Dietetic Association recommends that you develop an eating plan that emphasizes good health. Setting realistic goals, as well as tracking your food intake and activities, may help you to lose weight and improve your health.
Weight Loss
According to MayoClinic.com, successful weight management involves considering the calories you consume and the calories you burn. The caloric content of a food refers to the amount of energy within the food source. By eating about 500 fewer calories each day, you may notice a weekly weight loss of about one pound. Increasing your activity level through exercise may also help you lose additional weight.
Nutrition
Many commercial weight-loss programs provide meal plans for participants and members. Although these programs may simplify meal planning by structuring your menus for you, not all provide adequate amounts of nutrients. The Centers for Disease Control (CDC) advise that healthy eating plans include lean sources of meats, minimal amounts of saturated fats and sugars, and plenty of fruits, vegetables and whole grains, as well as fat-free milk products.
Planning
Whether you take part in a commercial weight loss program or prefer to develop your own meal plans, make sure your menus include nutrient-dense foods. These are foods that supply plentiful nutrients without adding lots of extra calories. The American Dietetic Association (ADA) recommends balancing your plate according to food proportions. Fill half your plate with vegetables, one-fourth with whole grains, and one-fourth with lean meat, fish or poultry. Include a glass of fat-free milk and some fruit for dessert.
Considerations
Food preparation methods and eating habits may undermine your attempts at healthy weight loss. Avoid adding additional ingredients to your dishes, such as fattening gravies, sauces and dressings. According to the CDC, you don't have to give up your favorite comfort foods. Stick to your diet by formulating meal plans that use lower-calorie ingredients in common dishes. Switch out lean cuts of meat for fatty ones, and replace whole-fat cheeses with low-fat choices. Cutting back on your portion sizes will also help you consume fewer calories.
Benefits
Maintaining a healthy weight through nutritious eating may help reduce your chances of developing certain diseases, such as diabetes and heart disease. Eating a variety of foods can help guard against nutritional deficiencies. The ADA recommends including about 60 minutes of physical activity each day to help reduce your risk of developing certain chronic diseases.
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