With dozens of fad diets popularized by celebrities and self-help gurus, it can be difficult to choose healthy foods to eat. A food group vilified by one diet might be emphasized in another. When trying to lose weight, eat foods that make you feel good and provide your body with key nutrients. Allowing yourself to eat a variety of foods in moderation promotes healthy habits that will help you lose weight and keep it off.
Calorie Calculations
Weight gain occurs when you consume more calories than your body expends. To lose weight, you must create a deficit between the number of calories you eat and the number you burn. Calculate your estimated daily caloric needs using an online calorie calculator that accounts for your weight, height, age, sex and physical activity level. To lose 2 lbs. each week, subtract 1,000 calories per day from that estimate. Burn these extra calories through increased physical activity or restrict your calorie intake.
Grains
Grains form an important part of a healthy diet plan. Aim to eat six servings of grain each day, with at least three servings from whole grain sources. According to Lisa Tracy, a dietitian in central California, three servings of whole grain products is equivalent to 48 g. A slice of whole wheat bread, 1 oz. of uncooked whole wheat pasta, a 6-inch tortilla or 1 cup of cereal counts as a serving of whole grains. Whole grain products contain iron, B vitamins, selenium, magnesium and other valuable vitamins and minerals that refined grains might lack.
Fruits and Vegetables
Fruits and vegetables fill your stomach without adding a large number of calories to your diet. Aim to eat 3 cups each of fruits and vegetables every day. Enjoy these foods in their fresh, frozen, canned or dehydrated forms to add variety to your diet. When choosing fruits and vegetables, pay attention to their color. Eating a variety of different-colored produce helps your body receive important vitamins and minerals. Try to eat at least one serving of fruits and vegetables from the following color groups: red, yellow or orange, white or brown, green and purple.
Dairy and Protein
Protein provides your body with energy and helps repair tissues, but many Americans eat too much protein each day, which can cause weight gain and increase your saturated fat intake. Try to eat 5 or 6 oz. of lean protein each day from animal and plant sources. A small hamburger, small chicken breast or can of tuna typically equals 3 oz. of protein. To avoid the saturated and trans fats often found in animal protein sources, choose beans, seeds, nuts and soy products to receive protein. Aim to eat 3 cups of nonfat dairy products each day from milk, cheese or yogurt. Eating dairy products might promote weight loss in overweight people, according to Wendy Chan She Ping Delfos, a researcher at Curtin University.
References
- Curtin University; Higher Dairy Intake Can Help Fight Obesity; Ann Lim; Oct. 2009
- Huffington Post; Healthy Eating: 11 Foods To Add To Your Diet In 2011; Kristin Kirkpatrick; Jan. 2011
- Road to Nutrition; Eating More Whole Grains; Lisa Tracy; March 2011
- U.S. Department of Agriculture: Inside the Pyramid
- "Tulsa World"; Dietitian Shares Benefits of Eating Colorful Foods; Kim Brown; March 2011
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