The average American gains about 2 lbs annually. While that may sound like a small increase, those pounds can accrue over time and lead slowly but surely to overweight and obesity -- major risk factors for type two diabetes, heart disease, stroke, arthritis and other health problems. Follow a healthy diet to control your weight, planning meals by the week to help you keep on track.
Food Pyramids
Food pyramids help you determine how many servings from different food groups to eat daily and weekly. The United States Department of Agriculture pioneered the food pyramid, but individual nutrition programs have come up with modified, largely plant-based versions. While the specifics of the pyramids vary, most emphasize eating an array of fruits, vegetables and whole grains daily, while consuming animal products and sweets only a few times weekly, if at all. The average American consumes excessive meat, fat and sugar, which has helped fuel an obesity epidemic in this country. Cutting back reduces your craving for these unhealthy foods.
Meal Planning and Shopping
Keys to a healthy weekly diet include planning your meals in advance so you have the ingredients on hand, and emphasizing whole foods over processed. Basically, choose home-cooked meals, however simply prepared, over microwave dinners and fast foods, which have zero nutrition and lots of added fat and sugar. Stock your kitchen with healthy breakfast options, like oatmeal, fruit and plain yogurt, and snack on foods like nuts and raisins. Scan cookbooks for dishes low in animal fats, high in fiber and phytonutrients from colorful vegetables and rich in protein from beans and fish. Make a list of the healthy ingredients you need for the week and stick to it. Steer clear of the center aisles, where processed snacks and frozen dinners are shelved, and shop the perimeter for fresh produce, low-fat dairy and bulk items like nuts and beans. Avoid sugary cakes and cookies for desserts and purchase more fruit instead.
Portion Control
American diets are heavy on meat, which can lead to health complications down the road, like heart disease and high cholesterol. For this reason, many food pyramids recommend severely limiting meat consumption to weekly instead of daily. If you do eat meat, rethink your portion sizes. Fill half your dinner plate with vegetables, a fourth with grains like brown rice or barley and the remaining fourth with lean meat no bigger than a deck of cards. To curb overeating, portion out servings from the stove and put leftovers away for tomorrow's lunch. Keep a weekly food diary of what you eat and the amounts to see where you could cut back.
Restaurant Meals
Eating out at the end of the week is an American tradition. You don't need to deprive yourself of a Saturday night out to maintain a healthy weekly diet, but choose restaurants and dishes with care to avoid undoing the health benefits you gained during the week. Look for entrees that are baked or poached rather than fried. Choose a leafy romaine salad to start instead of cheesy nachos or fried mozzarella. Ask your server to swap out the French fries that come with your meal for a side of broccoli or green beans. If the restaurant serves "super-sized" portions, remember you're not obliged to clean your plate -- you can always request a doggy bag.
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