Many medical providers and health organizations stress the importance of proper nutrition in diet and weight loss. The U.S. Department of Agriculture's Food Guide Pyramid is a leading resource for nutrition and weight loss. You can use this guide to learn about healthy food choices, proper serving sizes and ways to substitute healthy selections to create tasty and satisfying meals.
Healthy Fats
While many diets suggest that non-fat options can help reduce weight, the Food Guide Pyramid notes that healthy fats are essential to a balanced diet. When consumed in moderation, oils, such as sunflower or olive oil, can be used to replace butter and margarine. In addition, nuts, seeds and fish, such as salmon, are rich in healthy oils and can be consumed in moderation. You can use olive oil and vinegar or lemon juice in place of heavier salad dressings, and you can broil or bake salmon to provide a healthy protein-rich source of omega-3 fatty acid.
Fruits and Vegetables
Fruits and vegetables are excellent sources of fiber, vitamins and minerals. You can use steamed or grilled vegetables to create side dishes for your meals or you can add lean meats to a salad, creating a delicious and healthy entree. The majority of fruits and vegetables are low in fat and provide natural sources of sugar, without extra additives. You can also cut up fresh fruits and vegetables and keep them available for quick and satisfying snacks throughout the day.
Healthy Dairy
Dairy is an important source of calcium and protein, but when you're focusing on weight loss, it's important to select low-fat options. If you have cereal for breakfast, you should use low-fat or skim milk, as whole milk is much higher in fat and calories. Cheeses made of skim milk can also be used in place of some of the fattier cheeses, and low-fat yogurt mixed with fresh fruits is a great source of calcium and other vitamins.
Lean Meats and Proteins
Lean protein choices are those with little saturated fat. Skinless chicken and turkey are excellent sources of protein, and you can find a wide variety of low-fat recipes for lunches and dinners. Broiling, grilling or baking these meats are all healthy cooking methods, and you can add low-fat, low-calorie flavoring by adding lemon juice, herbs, hot sauces or spices. Some cuts of red meat can also be lower in saturated fats, and you can select the best cuts by asking your grocer for complete nutritional information.
Grains
Whole-wheat breads, cereals and pastas are all important sources of fiber in your diet. If you frequently eat white rice or pastas, you can increase your use of whole grains by switching to brown rice and whole-grain pastas. These substitutions help you reduce your intake of starches, while still allowing you to enjoy some of your favorite rice or pasta dishes. As always, serving sizes are key to reducing your calorie intake, so make sure you measure the servings accurately. Making a meal from a small serving of pasta and a large vegetable salad can be a great way to enjoy the taste of a pasta entree without consuming too many calories.
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