How to Make a Diet Plan From Food You Like

Overview

Whether you've been told to lose weight by your physician or just want to look and feel better, a sound diet should be the cornerstone of your weight loss efforts. It's important, however, to come up with a plan that is based on solid research, includes foods you enjoy eating and is a plan that you're likely to follow for many years to come. There are numerous diet plans you can follow, but whichever one you choose should consist of realistic measures you can take by replacing old dietary habits. One good place to start is the USDA Food Pyramid.

Step 1

Navigate to the link at the bottom of this article to get to the USDA Food Pyramid home page. The pyramid is divided into six major categories: grains, vegetables, fruits, milk, meat/beans and oils. You'll need to click on each of the legs of the pyramid to become familiar with the types of foods contained in each category and how much an average serving consists of. The average adult expends approximately 2,000 calories a day, depending on your activity level. You could expend more or less.

Step 2

Click on the Grains leg from the pyramid. Notice that the pyramid recommends that you eat at least 3 ounces of whole grain breads, cereals, rice or pasta each day, staying away from highly processed foods. Click on the "learn more" link. Inside the link, you'll find a long list of recommended whole grains to include in your diet and a list of refined grains to avoid.

Step 3

Return to the "Inside the Pyramid" link on the home page of the pyramid page and click on the green "Vegetables" leg. Notice the advice to eat more dark green veggies, orange veggies and dry beans and peas. Click on the "Learn more" link. Once inside the page, you'll find an extensive list of foods that are recommended. Choose from dark green veggies, orange veggies, dry beans, starchy vegetables and other vegetables. If you click on the link "View Vegetables Food Gallery" it will graphically display the size of an average serving.

Step 4

Click on the red "Fruits" leg of the pyramid for advice on how to include specific fruits in your diet. The page lists a variety of recommended fruits, berries, melons and juices. Click on the "View Fruits Food Gallery" for specific serving size information. If you click "next" or "previous", you can visually scroll through many types of fruits and note their serving size.

Step 5

Click on the blue "Milk" leg of the pyramid and notice the advice about going low-fat or fat free. You can save valuable calories by following this advice. Click on the "Learn more" link. Choose from a variety of milk, milk-based desserts, cheeses and yogurt. Click on the "View Milk Food Gallery" for visual serving information.

Step 6

Click on the purple "Meats & Beans" leg of the pyramid. Take note to replace high fat meats with lean or low fat cuts of meats and bake, broil or grill meat instead of frying it. Add fish, beans, nuts and seeds as part of this group. Click on the "Learn more" links for specific suggestions on which meats, poultry, eggs, beans, peas, nuts, seeds and fish to include in your diet. Click on the "View Meat and Bean Food Gallery for visual serving information.