Even when dieting, it's important to include all the basic food groups to ensure full nutrition. MayoClinic.com states that carbohydrates, fats and protein need to be in any healthy diet in a calorie ratio of about 2:1:1, but how you take in carbs, fats and protein will dictate whether those calories help or hurt your diet. Keep vitamins and minerals fresh and natural, fats low and protein high in your food choices, with a limit on total calories, for dieting success.
Start Fresh
Begin your shopping in the fresh produce area of the market to prioritize fresh fruits and veggies. MayoClinic.com states that by focusing on fresh produce at the start of each food shopping trip, you will have plenty of choices for soups, salads, snacks and side dishes. Vary the colors of fruits and veggies picked for a good spectrum of vitamins and minerals. Check nutrition information on labels to be sure no sodium or preservatives have been added and that fiber hasn't been processed out of the food item. Labels will also help you hold calories within limits; about 13 calories per pound of body weight daily for men and about 10 calories per pound for women according to the University of Maryland Medical Center to maintain current weight without resorting to special exercising.
Healthy Carbs
Plan your diet with healthy carbs by eating whole grain breads, cereals and pastas. MayoClinic.com states that about half the total calories in any healthy diet should be in carbs, and whole grain foods contain plenty of dietary fiber as well as full, natural nutrition by using the entire kernel. Pick brown rice instead of white and look for labels that state whole grain ingredients, not just enriched or multi-grain ingredients, which lack needed fiber for digestion.
Pick Low-fat Protein
Plan to make about a quarter of your total daily calorie intake in protein-rich foods like lean meats, legumes, nuts and seeds. Choose fish or poultry over red meat when possible, because the fat content in fish and poultry choices is much less than that in beef. The Harvard School of Public Health states fish choices such as salmon can provide substantially the same protein as steak with only a quarter of the fat in the beef. Fish, nuts and seeds can also provide heart-healthy oils with omega-3 fatty acids. Choose low-fat dairy products for the fats needed to process fat-soluble vitamins like E, A, K and D.
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