Losing weight isn't about deprivation, it's about adjusting the quality and quantity of food needed to meet daily calorie and nutrient needs. Meals based on fruits, vegetables, whole grains, healthy fats and quality protein support good health as well as weight loss. Choosing nutrient-dense rather than calorie-dense foods can pave the road to successful weight management. The USDA MyPyramid website lists the suggested daily serving amounts and examples of these basic food groups.
Breakfast
A 2005 study by the Agricultural Research Service shows that people who skip breakfast have a much higher chance of being overweight, because of the tendency to make up the skipped calories by eating higher fat or sugar containing foods later in the day. Protein and whole grains provide sustained energy. Choose yogurt, milk or soy milk and whole-grain cereals or breads plus some fruit. Try a smoothie made with yogurt and fresh or frozen fruit. Two slices of whole-grain toast with almond butter provides fiber and healthy omega-3 fats. Reduce or avoid processed and refined foods such as white flour and sugar, as these just provide empty calories.
Lunch
You can make sandwiches on whole-grain bread with sliced turkey or meat, tuna or just vegetables. Substitute lower-calorie condiments, such as low-fat mayonnaise or mustard. Make Salads with richly colored lettuces, grated carrots, cucumbers, and some protein, such as grilled chicken, seafood or tofu. Dressing contains the calories; opt for low-calorie choices or try lemon juice or rice wine vinegar. Broth-based soups are satisfying and nutritious and generally low in calories and high in vitamins, but watch the sodium content. High-fiber, low-calorie foods can contribute to successful weight loss.
Dinner
Look for lower-calorie, nutrient-dense substitutions for favorite dinner meals. Whole-grain pasta with marinara sauce provides fiber, Vitamin C and other nutrients. Replace deep fried and breaded foods with grilled or steamed choices. Try baked wild salmon, substitute brown rice for white and always have a steamed veggie such as broccoli or green beans. Fresh, seasonal vegetables contain more nutrients than frozen or canned.
Snacks
When hunger strikes, eat. Enjoying frequent, smaller meals and snacks help stabilize blood sugar. "The New Optimum Nutrition Bible" recommends snacking on almonds and fruit between meals, which can prevent overeating at meal time. Fruits and vegetables have a high percentage of water, which makes us feel fuller faster. Speaking of water, drink about 10 cups a day. Still craving more? Treat yourself to a square of dark chocolate, which contains essential minerals.
Eat Outside of the Box
Bringing lunch and snacks to work not only saves time and money, it lessens temptation. Your manager has candy on her desk? Good thing you have a tangerine. Enjoy the lunch you made especially for you.
Expand your choices by visiting the local farmer's market and natural grocers. They often have free recipes and menu ideas to help you eat fresh, eat simple and reach your goal.
References
- "The Optimum Nutrition Bible"; Patrick Holford; 2004
- "What to Eat"; Louise Light, M.S., Ph.D.; 2006
- "Dietary and Lifestyle Practices of Normal Weight and Overweight U.S. Adults"; Shanthy A. Bowman; 2005
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