With the abundance of diet plans and books available, it can be difficult to decide which diet foods to eat. When choosing a diet, look for a plan that recommends healthful food choices and regular exercise. As you plan your weight-loss menus, avoid over-reliance on frozen, low-calorie meals, and instead plan diet menus centered on fresh, whole foods.
Features
Your diet food menus should contain the proper mix of foods from each of the categories of the United States Department of Agriculture's Food Pyramid. If you eat about 1,500 calories a day, plan daily menus that include 1 1/2 cups each of fruit and vegetables, five servings each of whole grains and meat or beans. A well-balanced diet menu also includes 2 1/2 cups of fat-free milk, soy or cheese products, the USDA says. Count the calorie content of each meal you plan to ensure you stay within your personal calorie allotment.
Types of Foods
Your body needs to have the right mix of nutrients to function properly. When planning your diet menus, prepare more food at home, rather than using prepacked convenience or diet foods from the grocery store. Those foods, while quick to prepare, are often loaded with sodium, which is a culprit in the development of high-blood pressure. Shop the perimeter of your local grocery store, stocking up on fresh vegetables and fruits, fat-free Greek or soy yogurts, skim milk, fat-free cottage cheese and lean proteins, Dartmouth Medical School's Mascoma Valley Free Clinic reports. Eat healthy raisins, nuts, light cheese sticks, baby carrots or 1/2 slice of toast for snacks.
Sample Menus
Keep your diet menus simple during the week. Plan quick breakfasts of scrambled egg substitutes, one slice of 100 percent whole wheat bread with 1 tsp. of nut butter, a yogurt and fruit parfait or a packet of unsweetened oatmeal. Eat a piece of fruit or drink a small glass of 100 percent fruit juice in the morning. Lunch and dinner menus can be similar. Large main-dish salads with either tuna, salmon or grilled poultry, grilled turkey burgers on a whole-wheat bun; brown rice, bean and vegetable casseroles; or a palm-sized serving of lean beef with a sweet potato are healthful choices. Include a generous serving of raw or steamed vegetables with each protein serving.
Healthful Substitutions
Avoid the temptation to abandon your favorite meals because you are trying to lose weight. Instead, learn how to make healthful ingredient substitutions that reduce the fat and calorie content while still keeping the flavor. Use fresh or bottled herbs such as rosemary, dill or oregano as a seasoning on vegetables, potatoes and in chicken dishes, the National Institutes of Health recommends. Steam your vegetables over herb-infused water for flavor and aroma. Cut the amount of cheese by half when making Mexican dishes. Make meatless pasta sauce seasoned with Italian seasoning and fresh garlic.
Considerations
Losing weight is beneficial to your health, and learning to cook real foods while dieting will help you in the maintenance portion of your journey. Continue to utilize the techniques and meal-planning skills you learn while dieting after you reach your goal weight. Plan and shop for your diet meals at least three days ahead of time. This strategy will help you avoid eating at fast-food restaurants or shopping at the grocery store while hungry.
References
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- Dartmouth University: Navigating the Grocery Store
- University of Rochester Medical Center: Believe in Better Health Toolkit
- National Institutes of Health: Low-Calorie, Lower Fat Alternative Foods
- Centers for Disease Control and Prevention: Preventing Weight Gain
Member Comments