Boosting a diet depends on the current state of your diet. Consider what your diet consists of and then determine some subtle boosts. For safe weight loss, the changes should be steady, and the boost should be gradual. The USDA recommends a diet low in fat, consisting of food from the five major food groups. It should feature whole grains, fruits, vegetables, proteins and dairy. Be sure to include high-fiber and lean-protein foods for balanced nutrition while looking for a boost to your diet.
Lean Proteins
Lean, high-protein foods will boost your diet if you are currently consuming processed or high-fat protein. Lean proteins give your body energy without storing excess fat. Although lean proteins are commonly associated with animal products, such as yogurt, eggs and fish, you can also get lean proteins from beans and nuts. The USDA suggests consuming a variety of proteins as part of a healthy diet. To keep proteins lean, avoid frying or adding high-calorie dressings.
Nutrient-Dense Foods
Nutrient-dense foods will boost your diet because they provide the biggest nutritional bang for the caloric buck. Their nutritional benefits far outweigh the calories. They provide you with fuel for the day. They are a natural booster for any diet -- whether your diet goal is to lose weight, to have more energy or to eat healthier. Reach for lentils, peas, beans, oatmeal and whole-grain breads. Include these in each meal or as snacks.
Fresh Fruit and Veggies
Boost your diet by replacing sugary snacks with fresh fruit. Citrus fruits, like grapefruit, boost your diet because it is an excellent source of vitamin C. Apples, pears, spinach and broccoli are all rich in fiber, among other vitamins and nutrients, which help aide proper digestion; another tool in boosting your diet plan. The Centers for Disease Control and Prevention recommends including a variety of fruits and vegetables, which provide vitamins, nutrients and fiber as a boost any diet.
Water
Though not a food, water can be an excellent diet booster. Consider replacing your daily beverages with water. This boosts your diet because not only do you hydrate yourself, but you are removing other beverages that can be high in sugar, calories and ingredients that dehydrate like caffeine. Drink at least 8 cups of water a day. Drink a full cup of water before each meal. This adds to a feeling of fullness to help curb your appetite.
Warnings
Use caution when making any dietary changes. While a boost start may help motivate and get things moving in a positive direction, abrupt changes to any diet or exercise regimen can cause more harm than good. Consult with a physician and/or nutritionist when making changes to your diet. He will review your medications with you and see if any diet foods should be excluded.
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