You can create a normal diet plan by avoiding the so-called "diet" foods on the market and choosing nutritious foods from all the food groups. If you need to lose weight, cut back on total fat and sugar content within those food groups. Eat foods with less saturated fat, trans fat, cholesterol and sodium content, to preserve your cardiovascular health. You'll stay well and in control of your weight by eating a variety of items from the grain, dairy, vegetable, protein and fruit groups.
Grains
A normal diet should prefer superior sources of nutrition in each group, such as whole rather than refined grain foods. You'll get greater amounts of dietary fiber and protein from brown rice and whole-wheat bread than white rice and white bread. High-fiber oat and wheat bran cereals also deliver strong vitamin and mineral content for few calories. Other whole-grain choices include bulgur, barley, wild rice and popcorn.
Dairy Products
Milk, yogurt and cheese help you reach your daily values of calcium and potassium, two nutrients essential to heart and bone health. The American Heart Association suggests no higher fat content than 1 percent. If you're trying to lose weight, fat-free milk and yogurt make healthy protein and mineral sources. Most cheeses contain higher calorie-to-nutrient ratios.
Vegetables
Let the bulk of your diet come from fiber-rich vegetables. Eating a varied selection provides a range of vitamins and minerals. The USDA advises focusing on red, orange and dark-green vegetables for a strong influx of iron, potassium, magnesium and vitamins A, B, C, E and K. When losing weight, low-calorie salads keep your nutritional levels adequate.
Protein Foods
While grains, milk and vegetables contain some protein, you need larger amounts to support a healthy blood count, cell growth and many other metabolic processes. Meats trimmed of fat and poultry minus its skin are appropriate for normal diets. For weight-loss diets, choose low-calorie fish, such as tuna and cod, and small 1/2-cup servings of beans more often than meats.
Fruits
Fruits sweeten any menu naturally, providing significant fiber and vitamin C within relatively low calorie counts. The Centers for Disease Control and Prevention suggests rotating your normal fruit choices by color, selecting pears, apples, kiwis, berries and other fruits for their additional antioxidants that safeguard your immune system health. To lose weight, avoid high-fat coconuts and avocados.
References
- MyPyramid.gov; Food Groups; February 2011
- American Heart Association: Diet and Lifestyle Recommendations; May 2010
- USDA: Dietary Guidelines for Americans; December 2010
- MedlinePlus; Protein in Diet; July 2009
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- USDA: Nutrient Database
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