Medical resources provided by Helpguide.org, the Mayo Clinic and the National Institutes of Health all stress that diets rich in fresh fruits and vegetables, lean meats and healthy fats are the healthiest option for weight loss and weight management. Individuals who wish to make long-term dietary changes should educate themselves about the dietary guidelines outlined in the United States Department of Agriculture's (USDA) Food Guide Pyramid. These guidelines often help individuals plan and track fresh, healthy meal options.
Fruits and Vegetables
According to Helpguide.org, brightly colored fresh fruits and vegetables typically contain high amounts of vitamins and minerals. Green vegetables such as spinach, broccoli and kale are excellent sources of iron and vitamin A and C. Vegetables such as sweet potatoes, carrots, onions, beets and squash can provide healthy sources of natural sugars, and fresh fruits such as apples, citrus fruits and berries all provide antioxidants and healthy sources of dietary fiber. Fresh fruit and vegetable salads are excellent meal options, but many vegetables can also be steamed or broiled and served as side dishes.
Lean Protein
According to the USDA, fresh selections of lean meats or tofu are the healthiest sources of protein. Meats such as skinless chicken or turkey breast are typically low in saturated fats, and when they are purchased fresh they often have few additives. Lean red meats can also be broiled or grilled without additives or oils. Helpguide.org recommends selecting fresh protein options as opposed to pre-prepared or frozen meals, which often have added fats or sugars.
Healthy Fats
Healthy fats, such as unsaturated fats and omega-3 are often found in freshwater fish, nuts and healthy oils, such as olive oils or sunflower oil. Helpguide.org suggests that individuals should avoid packaged snacks and desserts, which often contain high amounts of unhealthy fats and preservatives. Condiments such as salad dressings, mayonnaise or butter can be replaced with vinegars, hot sauces, fresh herbs and small amounts of olive oil or soy sauce.
Serving Sizes and Portion Control
Portion control is also an important aspect of fresh dining. The USDA provides a variety of charts and references for serving sizes of fresh food selections. For example, the serving size of many fresh meats is approximately the size of a small fist, while vegetable or fruit servings measure the size of a baseball.
Expert Insight
The Mayo Clinic notes that long-term weight management strategies are typically most successful when they are accompanied by behavioral changes. Using fresh foods, such as fruits, nuts and vegetable to prepare snacks and meals, and limiting the intake of fast food or junk food is a critical dietary change that many individuals need to make for long-term weight loss success. Weekly meal planning and nutritional tracking are also key to organizing and maintaining a healthy and balanced diet.
Member Comments