What you eat is literally what you are -- the types of foods you consume directly affect your body's energy, growth and development. Whether you want to lose excess fat weight or you are interested in maintaining good health over the long term, getting the right food for a balanced diet is crucial. Armed with a few key, simple tools and concepts, you can select the proper foods for a diet suited to your personal nutritional needs.
Step 1
Get your recommended daily caloric intake. Although the FDA standard for its food nutrition facts labeling is a 2,000 calorie-a-day diet, everyone is different. Your doctor can provide you with this information. Or, if you prefer, you can use the USDA's MyPyramid Plan -- a tool that takes into account your weight, level of physical activity and other factors to help you determine your body's caloric needs from various food groups.
Step 2
Count the servings of the food groups you need for your personal diet, taking into account your daily caloric needs. Create a caloric deficit by consuming fewer calories than you burn through physical activity. To lose 1 to 2 lbs. per week in a healthy way, you must cut 500 to 1,000 calories from your diet.
Step 3
Write down the types of foods you need in your notebook before you go to the grocery store. This will keep you organized and on task for your dietary goals. Choose whole grains and vegetables for energy-boosting complex carbohydrates, protein sources, such as beans, low-fat dairy products or lean red meat, and nutritious snacks.
Step 4
Stick to your diet plan by taking your notebook and pen to the grocery store when you shop. Write down what you purchase. You can indulge in small amounts of treats, such as dark chocolate or frozen yogurt, as long as you get the majority of your daily calories from healthy foods.
Step 5
Write down a meal plan after you return from the grocery store each time you shop.
Tips and Warnings
- Call or visit your physician or dietitian for advice on selecting the foods that are best for your individual nutritional needs.
- If you have any medical conditions, such as heart disease or diabetes, consult with your doctor before choosing the foods to incorporate into your diet.
Things You'll Need
- Notebook or day planner
- Pen or pencil
- Recommended daily caloric intake
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