Daily Nutrition Guide For Dieters

No matter how much weight you want or need to lose, you have daily nutrition requirements to meet to stay healthy. It can be tempting for dieters to forgo meals, turn to fad diets or cut out entire food groups in an attempt to shed pounds in a hurry. These quick fixes, however, may deprive you of daily nutrients that keep your body functioning properly.

Regular Meals

Don't skip meals in an attempt to speed up your dieting process. Get three squares a day, of about the same size, spaced at regular intervals. Starting the day with a healthy breakfast of oatmeal or yogurt with fruit and nuts provides nutrition benefits all day long, including fiber and protein that keep you feeling full so you don't start snacking mid-morning. A filling lunch that includes lean protein, like a romaine salad with grilled chicken, will satisfy you until dinner and also supply antioxidant vitamins that protect your body from cell damage. Eating dinner early can assist weight loss, as you still have time to burn calories instead of storing them overnight as fat.

Protein

Protein is a primary component of your muscles, skin and internal organs, and helps your immune system fight disease and infections. On a 2,000-calories daily diet, you should aim to get 10 to 35 percent of your daily calories from protein. Although red meat is high in this nutrient, it is also high in unhealthy saturated fats that contribute to overweight and cardiovascular problems. For weight loss and overall health, stick with lean protein in fish, poultry, beans, legumes, tofu, nuts and seeds and low-fat dairy. A cup of cooked black beans, for example, supplies 15 g of protein without saturated fat. It also supplies 15 g of satiating fiber that aids digestion and elimination.

Carbohydrates

Carbohydrates are not your enemy, contrary to what some diet gurus will tell you. You need to consume carbohydrates daily to make glucose, the fuel for your body's many functions. However, the types of carbohydrates you consume make a difference to success in weight loss. Steer clear of simple carbs found in refined foods with added sugars, such as white bread, rice and pasta; crackers; cookies, candy and pastries; chips and pretzels; soft drinks and sports drinks; boxed cereals; and frozen dinners. These contain empty calories that will hinder weight loss. Stick with complex carbohydrates, found in foods such as whole grains, vegetables, fruits, seeds and nuts. These foods contain dietary fiber that assists with digestion, elimination, cholesterol control and weight loss. Get about 45 to 65 percent of your daily calories in this nutrient group.

Fat

Like carbs, fats have gotten a bad reputation with dieters. But your body needs these nutrients for storing energy and for transporting other nutrients, such as vitamins A, D, E and K. Again, the type and amount of fats you choose every day will make or break your diet. Saturated fats in red meat, butter and lard, whole-fat dairy and tropical oils not only add pounds, but also raise your risk of chronic diseases like cardiovascular disease and type 2 diabetes. Trans fats in many processed and fast foods also increase your risk of heart disease and contribute to overweight. Choose the healthier unsaturated fats in fish, avocados, nuts, seeds and olive and canola oil. Stay away from deep-fried foods, and opt for baked, poached and stir-fried foods instead. Aim for 20 to 35 percent of your daily calories from fat.