Your overall health and well-being can improve or decline based upon your nutritional state. Knowing what to eat and making changes to your diet can help you lose weight and reduce your risk of obesity-related diseases. Control your portion sizes as well. Eating too much of even the healthiest of foods can provide too many calories and lead to weight gain. Get your entire family involved in your meal planning so everyone can learn about food and nutrition together.
Macronutrients
You need certain amounts of carbohydrates, fat and protein in your diet. Each of these macronutrients provide calories that your body uses for energy. Carbs and protein each provide four calories per gram, but fat is a concentrated energy source and contains nine calories per gram. MayoClinic.com recommends that 45 to 65 percent of your total caloric intake come from carbohydrates. About 20 to 35 percent should come from fat and 10 to 35 percent of your calories need to come from protein. For example, if you follow a 2,000-calorie diet, you need 225 to 325 g of carbs, 44 to 77 g of fat and 50 to 175 g of protein.
Food Portions
Measure or weigh out your food portions to match the recommended amount on the food label. When you go out to eat, split a meal with someone or ask for a box to wrap up half of your meal right away. You will be less likely to overeat if you don't have as much food sitting out in front of you. MyPyramid.gov is a U.S. government-funded website that outlines food groups and proper servings from each group. According to the website, you should eat 6 to 8 oz. or equivalents from the grain group, 2-1/2 to 3 cups of vegetables, 1-1/2 to 2 cups of fruit, 3 cups of milk and 5 to 6-1/2 oz. of meat or protein-rich foods each day.
Healthy Alternatives
Make some healthy alternatives in the foods you eat and your cooking methods. At least half of your consumption from the grain group should come from whole-grain foods, such as wheat pasta, brown rice or whole-grain bread. Eliminate white flour foods, which are refined and do not provide the fiber, vitamins and minerals that whole-grain foods offer. Select low-fat or skim milk dairy foods to cut some of the fat and calories from your diet. Bake or grill your meats instead of frying or sauteing in butter. During cooking, use a pan-release spray, which contains minimal calories, or olive oil which has heart-healthy monounsaturated fats.
Colors of the Rainbow
Brightly colored fruits and vegetables are loaded with vitamins, minerals and antioxidants. Eat a variety of different colored foods each day to get all of the nutrients your body needs. Antioxidants react to protect your body's cells against free radicals that can damage cells and cause cancer or other diseases, according to MedlinePlus. Fresh produce that has a vibrant red, orange, yellow, green or purple color, is high in antioxidants, such as vitamin E, beta-carotene and vitamin A.
Eating Habits
Eat your snacks and meals in a place where there are no distractions. Enjoying a meal in front of the television or having music playing in the background may distract you. You may focus on the noise instead of enjoying your meal. In the end, you may eat more since you were not able to focus on when your body became full. Plan your snacks and meals and eat at the same times every day. Having your food planned for the day gives you something to look forward to and should be part of your regular routine.
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