The key to losing weight through dieting is to keep your caloric intake under control. If you are looking to shed some unwanted pounds, limit foods that are high in calories, while emphasizing those that are high in water and fiber. Within each food group, some foods are healthier choices than others when on a diet.
Grains
Foods in the grain group are a good source of carbohydrate, which provides the body with energy. In addition, whole grains provide fiber, a complex carbohydrate that helps you stay satisfied. Sources of simple carbohydrates such as white bread, white rice and pasta, however, provide little fiber and are quickly digested, leaving you hungry again a short time after eating. While on a diet, avoid foods that contain mostly simple carbohydrate and focus on foods with fiber.
Fruits and Vegetables
Most fruits and vegetables are naturally low in calories and high in fiber and water, making them good choices while on a diet. There are a few exceptions, however. Avocado, for example, is high in fat and thus high in calories. Although the fat is mostly heart-healthy unsaturated fat, it is important to keep the portion size small. Coconut is another high-calorie food; the meat of the coconut is high in fat and should be consumed in limited amounts.
Dairy
While dairy products are a good source of protein and calcium, they are also high in fat and calories. Foods to avoid while on a diet include whole milk, full-fat cheese and full-fat yogurt. Not only are these products high in fat, but the fat they contain is saturated, which has a detrimental effect on the heart. Lower-calorie options are skim milk, low-fat cheese and low-fat yogurt.
Meat and Beans
Like dairy, meat and beans are also good sources of protein. Some foods in this group are also high in saturated fat and calories, however. These foods include beef and lamb, which should be consumed in moderation if at all. Other foods in this group are sources of hidden calories; for example, baked beans contain added sugar, which increases the caloric content of this food. To keep your caloric intake low, choose boiled legumes, fish and poultry.
References
- United States Department of Agriculture MyPyramid; Why is it Important to Eat Grains, Especially Whole Grains?
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet
- LIVESTRONG.COM MyPlate; Avocado
- LIVESTRONG.COM MyPlate; Coconut Meat
- American Heart Association; Know Your Fats
- United States Department of Agriculture MyPyramid; Why is it Important to Make Lean or Low-Fat Choices from the Meat and Beans Group?
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