Your body weight is directly related to the foods you put into your body. Foods are broken down into energy, known as calories. Consuming more calories than you burn each day, leads to weight loss. Following a balanced diet and eating proper portions from all food groups will help you lose weight.
Whole Grains
Whole grain foods are full of fiber. Your body cannot break down fiber and it travels relatively intact through your digestive tract. Since it sits in your stomach and intestines for awhile, you feel satisfied for longer. In addition to this, high-fiber foods take awhile for you to chew. Your body will register that it is full early on in your meal, which can help you avoid overeating. You need 3 to 4 oz. or the equivalent of grain foods each day, according to MyPyramid.gov. At least half of your servings should come from whole grains. Examples of 1-oz. equivalents include 1/2 cup of cooked bulgur wheat, one slice of whole-wheat bread, 1/2 cup of cooked oats, 1/2 cup of brown rice and 1 oz. of dry wheat pasta. These foods can help you lose and maintain your body weight.
Fruits and Vegetables
Fruits and vegetables are naturally low in fat and calories. They make delicious additions to any meal or can be eaten as snacks. You need 1-1/2 to 2 cups of fruit and 2 to 3 cups of veggies each day. The Centers for Disease Control and Prevention suggests eating more fruits and vegetables to control your weight. Losing weight means you need to burn more calories than you consume. Since produce is low in calories, eating more in place of other foods can help you control your caloric intake. A serving of fruit includes a small apple, 32 grapes, 1 cup of pineapple chunks or eight large strawberries. Enjoy 1 cup of steamed broccoli, 2 cups of raw spinach or 12 baby carrots. Each of these counts toward your daily servings of veggies.
Lean Meats
Replacing fatty red meats with lean varieties can help you reduce your calorie consumption and help you achieve your weight-loss goals. You need 5 to 6 oz. or the equivalent of lean meats each day. Single servings of lean meat include 1 oz. of chicken breast, light turkey meat, tuna or pork tenderloin. Beans and lentils are also included in this group. These foods provide fiber in addition to protein. A 1/4-cup serving of cooked beans or lentils count as an ounce equivalent.
Low-Fat Dairy Foods
Your body needs dairy foods for adequate calcium, vitamin D and protein intake. Consuming dairy products has been associated with an overall higher quality of diet. The Dietary Guidelines for Americans suggests exchanging full-fat dairy foods for low-fat or nonfat varieties. You need 3 cups or the equivalent of milk products each day. Examples include 8 oz. of skim milk, 1 cup of low-fat yogurt, 1-1/2 oz. of hard cheese or 2 cups of reduced-fat cottage cheese. Enjoying these low-calorie milk foods can help you reach your weight-loss goals.
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