If you are dieting for weight loss, choosing foods that are low in fat and calories will help you achieve your goals. The Food Guide Pyramid is a good source of information on foods that will fill you up, but won't overload you on fat and calories. Add at least 30 minutes of exercise each day in conjunction with your diet foods to further increase your weight loss. Always talk with your doctor before beginning any new diet or exercise program.
Whole Grains
The USDA recommends that half your grain intake be made up of whole grains. Examples include whole wheat bread and pasta, brown rice, oatmeal and popcorn. Whole grains have more fiber than refined ones, which means they will fill you up for a longer period. Fiber digests slowly, and filling up on foods that contain fiber is a good way to control your appetite. Whole grains are also a good source of complex carbohydrates for long-lasting energy. This will get you through a workout and prevent reaching for sugary snacks as a way to boost your energy levels. Aim to get 3 oz. of whole grains each day.
Fruits and Vegetables
Fruits and vegetables are naturally low in fat and calories and should be part of a well-balanced diet. Produce contains carbohydrates to fuel your body and most contain fiber to satisfy hunger. Add fruits and vegetables to every meal and snack to keep your energy levels up and prevent hunger between meals. Try to get 2 cups of fruits each day and 2-1/2 cups of vegetables. Fruits and vegetables are also good sources of vitamins that support immunity.
Low-Fat Dairy Foods
Choosing low-fat dairy foods cuts calories and fat from your diet, allowing you to lose weight while dieting. Dairy foods contain protein, which gives you energy; low-fat versions contain a small amount of fat, which helps you feel full for longer. Try low-fat milk, cheese and yogurt as part of a well-balanced diet plan. Aim to get 3 cups of low-fat dairy each day. Another health benefit of dairy foods is the calcium they contain, good for keeping bones strong. This makes it easier to be physically active, which burns calories for weight loss.
Protein
Getting adequate protein in your weight-loss diet fuels your body and offers satiety. Choose lean versions to keep fat and calorie intake low. Try lean cuts of beef or pork, chicken, fish, eggs and beans, all of which contain a healthy amount of protein, but won't overload you on fat and calories. Protein contributes to strong and healthy muscles, which makes exercise easier. You should get 5 to 6-1/2 oz. of protein foods each day.
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