One effective way to lose weight is to make simple adjustments to your diet. You don't need complicated food plans or expensive prepared foods. A simple eating plan that uses foods easily found at the grocery store or produce market is a basis for healthy eating and weight loss. Concentrate on new ways to serve healthy food choices.
Plan Your Meals
Step 1
Plan your menu to include simple, wholesome foods -- fruits, vegetables and whole grains. MayoClinic.com describes these foods as having low energy density, because they take longer to digest and make you feel full longer. They are also high in nutrients and fiber. Focus on adding colorful foods to your diet and your menu will automatically include lots of vegetables and fruits.
Step 2
Satisfy a craving for sweets by using fruits or sweet vegetables, suggests HelpGuide.org. Corn, carrots, sweet potatoes, squash and onions are all sweet vegetables that also provide vitamins, minerals and antioxidants.
Step 3
Eat healthy carbohydrates in the form of whole grains, legumes, fruits and vegetables. Besides whole grain breads, switch to brown rice and whole wheat pasta and try barley, quinoa and other grains you've not yet experienced. Choose whole grain cereals that include the germ and bran.
Step 4
Avoid refined flours, processed cereals, white rice and refined sugar, says HelpGuide.org. The nutrients and fiber have been stripped from refined and processed grain products.
Step 5
Include healthy fats in your food plan. Omega-3s are healthy fats to include that are in fish, such as salmon, herring or tuna. Include other sources of healthy monounsaturated and polyunsaturated fats, like avocados, olives, walnuts, almonds and pecans. Choose healthy oils such as olive, canola or peanut oil. Avoid foods labeled as containing saturated fats and trans fats.
Tips and Warnings
- Plan your menu so that you eat from all the food groups for good nutrition.
- Follow your doctor's advice before beginning any diet plan.
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