Most people can achieve a healthy weight by adopting a rich diet based on a variety of fruits, vegetables and whole grains, avoiding processed foods, excessive sugar and saturated fat and engaging in regular physical activity. Specific dietary needs for weight loss vary depending on your age, gender and how much you exercise on a daily basis, but the general principles are the same for everyone: Eat fresh, nutritious food and avoid empty calories. Following the guidelines outlined by the United States Department of Agriculture's food pyramid, you can design meal plans and grocery lists that allow you and your family to lose weight. Consult your doctor before adopting any weight-loss plan.
Fruits and Vegetables
According to the US Department of Agriculture, most adults should eat 2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruits every day. Adults trying to lose weight should stick with these recommendations; make fruits and vegetables a cornerstone of your weight loss program. Fruits and vegetables can be raw, cooked, 100 percent juice, dehydrated, fresh, frozen, canned, whole, mashed or cut up. Avoid adding empty calories, such as oil, animal fat and sugar, to vegetable and fruit preparations when you are trying to lose weight. Shop for a variety of types of vegetables, including those that are dark green, such as kale and broccoli; orange, such as carrots and sweet potatoes; starchy, such as corn and lima beans; dried beans, such as chickpeas and lentils; and others, such as cauliflower, mushrooms and zucchini, to get a range of nutrients. Add apples, bananas, cherries, blueberries, strawberries or whatever fruits are in season to your list.
Whole Grains
A grain product is any food made from a cereal grain, such as wheat, oats, rice or barley. Pasta, bread and tortillas are all grain products. Grains can be whole or refined. Whole grains include the endosperm, germ and bran. Refined grains do not include the kernel, making them a less valuable source of fiber and nutrients. Most adults should eat 5 to 8 ounces of grains per day, at least half of which should be whole grains. Adults on a weight-loss program should focus on whole grains; they provide a feeling of fullness without adding empty calories. Shop for brown rice, whole grain pasta, oatmeal, whole grain cornmeal, whole grain bread and cracked wheat for a variety of meal options. Do not add creamy, high-fat sauces to pasta, butter to bread, or cream to cooked cereals when trying to lose weight; substitute with roasted and pureed vegetables for a vitamin-packed alternative.
Proteins
Proteins are essential elements of every cell in your body. Proteins include meats, poultry, fish, eggs, nuts and seeds. Dried beans and peas are both proteins and vegetables. For weight loss, shop only for proteins low in saturated fat; avoid fatty cuts of meat such as pork ribs, steak and chicken with the skin. Instead, choose only proteins with healthy portions of polyunsaturated and monounsaturated fats, such as nuts, seeds and fish. Most adults should eat 5 to 6 ounces of lean protein each day. Add almonds, walnuts, pistachios, red, yellow, green and brown lentils, chickpeas, black beans, kidney beans, split peas, tofu, tuna, fresh fish, pumpkin seeds and organic eggs to your list to meet this guideline.
Dairy
The dairy category includes milk-based products with significant amounts of calcium and low amounts of fat. High-fat, low-calcium milk products such as butter, full-fat ice cream and cream cheese have too little nutritional content to be considered a healthy dairy choice. Most adults should get 3 cups of lean dairy per day; when on a weight-loss program, shop only for low- or nonfat milk, yogurt and cheese. It can be difficult to find low-fat cheese in some varieties, so use very small portions of potent cheeses, such as freshly grated Parmesan, to add flavor to dishes without adding empty calories.
Fats, Sugars and Alcohol
Shop for a bottle of extra virgin olive oil to use sparingly to sauté vegetables and beans and to dress salads. A bar of organic dark chocolate can be a treat when you are craving sweets; indulge in one square per day with a smear of almond butter and a handful of dried fruit, such as plums, apricots or cranberries, to satisfy your craving healthfully. Avoid excessive alcohol when trying to lose weight, as it is filled with empty calories. Drinking sodas, fruit juices with added sweetener or sweetened teas will slow your weight-loss progress.
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