Healthy eating and weight loss is a life-long mission that takes practice. Incorporate a variety of nutritious foods into your menu -- like fresh produce, whole grains and lean meats -- and also find ways to prepare your favorite dishes in healthier ways. Jot down what you eat for a few days to discover what you're already eating. This way you'll uncover areas that can be impacted by making a few easy changes.
Fiber
The fiber found in fresh fruit, vegetables and whole grain foods helps fill you up without additional calories. This can add to a feeling of fullness and help prevent overeating. Include plenty of fresh produce in your menu by filling half your plate with fruits and vegetables at each meal. Make your grain choices whole, by swapping whole grain versions of bread, cereal and pasta for versions that contain refined grains.
Lean Protein
Beef contains plenty of saturated fat, which should be reduced for weight loss and for a healthier diet in general. Choose lean cuts of beef and remove any visible fat in preparation. Opt for meat choices like poultry, pork and fish. Use low-fat cooking techniques by limiting gravies and high-fat sauces. Try seasoning with fresh herbs and spices. Consider vegetarian protein sources, like legumes or soy products. According to the American Dietetic Association, people who consume vegetarian diets tend to have a lower body mass index, or BMI, than those who do not.
Reduced-Fat Dairy
Like beef, dairy products can be high in saturated fat. Fortunately, many reduced-fat versions are available. Try lower-fat versions of milk, cheese, yogurt, sour cream, cottage cheese or ice cream. Try stepping down gradually, from whole to 2 percent, then to 1 percent and so forth. Remember to check the food label for portion sizes to prevent overeating, especially sweet treats like reduced-fat ice cream.
Beverages
What you drink can be a source of additional calories in your diet, so pay attention to what you're sipping. Water is an irreplaceable beverage because it provides the hydration your body needs with no calories. Water also can help fill you up at meals and prevent overeating. Try water with a slice of lime or lemon for extra flavor. Try trimming the portion size of sports drinks, sodas, sweetened coffee drinks and fruit juices, which are all high in calories.
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