Losing or maintaining your body weight is directly related to your diet. Eating even the healthiest foods can cause weight gain if your portion sizes are out of control. Measure or weigh all of your food servings until you get used to proper food portion amounts.
Weight Control
Plan your meals, and eat at the same times every day. Skipping meals or snacks can put you into starvation mode, which causes your body to store energy, building up body fat, according to the University of Maryland Medical Center. You may also eat more at your next meal, which can curb your weight-loss efforts. Manage your calories by measuring your food portions, and include more high-fiber foods. Fibrous foods, like fruits, veggies and whole grains, take longer for you to chew. This may help you eat less since your body will realize it is full before you are able to consume your entire meal. In addition to this, your body cannot break down fiber, so it sits in your gut longer and keeps you full. You'll be less likely to get cravings and eat out of boredom because you won't be hungry all the time.
Grain Portions
You need to eat 3 to 4 oz. of grain foods each day, suggests MyPyramid.gov. At least half of your consumption should come from high-fiber whole-grain food sources. Single 1 oz. portions from this group include 1/2 cup of oatmeal, 3 cups of popcorn, 1 cup of breakfast cereal and 1/2 cup of rice or pasta. A typical large breakfast bagel can count for as much as four 1 oz. equivalents. Replace it with an English muffin, which only accounts for two 1 oz. equivalents.
Milk
Consume 3 cups of milk or equivalents each day to maintain your weight and keep your bones strong. Select low-fat or skim milk whenever possible to cut down on your caloric intake. In addition to an 8 oz. glass of milk, 1 cup equivalents of milk include 1 cup of yogurt, 1-1/2 oz. of mozzarella cheese, 2 cups of ricotta cheese or 1 cup of pudding.
Fruit and Vegetable Portions
Fruits and vegetables are naturally low in fat and calories, which make them ideal snacks and fillers to help you with your weight-loss goals. You need 1-1/2 to 2 cups of fruit each day and 2 to 3 cups of vegetables. Fruit portions include a small 4 oz. apple, 32 grapes, one large orange, 1 cup of pineapple chunks or an 8 oz. glass of 100 percent fruit juice. A 1-cup equivalent of vegetables is equal to 1 cup raw or 1/2 cup cooked veggies. Fill up on carrots, spinach, celery, asparagus, sweet potatoes and tomatoes.
Meat and Beans
You can get the protein you need from meat, soy products or beans and lentils. Eat 5 to 6 oz. or equivalents from this group each day. If you eat meat, choose lean meats, such as poultry, lean cuts of beef or seafood, to reduce the amount of fat and calories you consume. Servings from this group include any animal meat measured by the ounce, one egg, 1/2 oz. of nuts, 1/4 cup of beans, 2 oz. of tofu or 2 tbsp. of hummus.
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