Choosing the proper foods while dieting can be crucial to success. Many fad diets will promote limiting you to one particular food group, such as fruits, but a well-balanced diet is important for a sustainable diet. Eating quality foods will provide your body with the vitamins and nutrients needed for living a healthy lifestyle.
Fruits and Vegetables
Fruits and vegetables are one of the top foods you should include in your diet. Fruits and vegetables provide your body with the necessary vitamins, minerals and other nutrients for cell and organ function. Furthermore, the high fiber content of fruits and vegetables will keep your digestive tract clean and functioning properly. The slow release of sugar, secondary to the high fiber content, into your bloodstream will give you energy throughout the day. Set a goal to eat at least five servings of fruits and vegetables per day. A serving size is equal to one cup.
Legumes
Legumes, or beans, should be included in your diet. Legumes are high in fiber and promote digestive health. In addition, legumes will provide your body with the necessary amounts of protein needed to build muscle, which will prevent the loss of lean body mass during weight loss. Set a goal to eat at least one serving, or a half cup of beans, per day.
Lean Meats
Lean meats are important. Specifically, fish is the healthiest meat because fish contains healthy monounsaturated and polyunsaturated fats. Healthy fats will increase your "good" HDL cholesterol and lower the "bad" LDL cholesterol. In addition, fish has a high protein content that will help you maintain muscle mass. You can include other lean meats, such as chicken, beef, pork and seafood. Limit your meat intake to one to two servings per day. Each serving is about the size of a deck of cards.
Whole Grains
Your daily diet should include whole grains, which are your primary source of carbohydrates for energy, which will help you perform your activities of daily living. Stick with complex carbohydrates such as brown rice, whole wheat pasta and whole wheat breads because unprocessed carbs provide a slow release of glucose into your bloodstream, which prevents blood sugar spikes that can cause fatigue, increase your risk for diabetes and boost food cravings. Avoid simple carbs, such as cookies, candy, cakes, white rice, white pasta and white bread. A slice of bread or a half cup of rice or pasta is one serving of whole grains. Eat a minimum of three servings per day, but if you are more active, you may eat four to six servings. If you are not losing weight as quickly as you would like, you should not eat more than three servings per day.
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