The diet industry is full of meal plans and fad diets that promise fast weight loss. A wide variety of health organizations, including the U.S. Department of Agriculture (USDA), recommend following a well-balanced, nutritious diet that promotes gradual and lasting weight loss. This can be achieved by learning to compose your daily meals from foods recommended on the USDA's Food Guide Pyramid.
Food Guide Pyramid
The Food Guide Pyramid offers recommended daily allowances for each of the major food groups. By following these recommendations you'll ensure that you get all the essential nutrition you need and minimize your consumption of unhealthy foods that may lead to unwanted weight gain. Selecting options from the Food Guide Pyramid can also ensure that you choose foods you enjoy and create tasty, satisfying meals so you don't feel deprived.
Breakfast Options
The key to creating a healthful, well-balanced breakfast is to avoid foods that are high in sugar or unhealthful fats. Prepared breakfast foods, such as pastries or cereals, may often be higher in sugar or starches. Likewise, breakfast meats or dairy products can be high in saturated fats. Choosing meals that have whole grain cereals and skim milk products can help reduce unwanted starch and fat. Egg white omelets with leaner meats, such as turkey bacon, can provide protein without the fat. Fresh fruits and low-fat yogurts or whole grain toast are also healthful breakfast options.
Lunch and Dinner Recommendations
The key to building healthful lunch and meal plans is to combine lean protein selections with fresh vegetables, fruits and whole grains. If you plan a meal with a skinless breast of chicken or turkey, you can accompany the entree with a side of fresh vegetable salad or steamed vegetables such as broccoli, using low fat, low sugar sauces such as hot sauces or spices to flavor your dish. Sandwiches should be made with whole wheat breads to reduce starch intake, and pasta or rice dishes should be consumed in moderation, using only whole grain products.
Additional Tips
It's helpful to keep a food and weight-loss journal and list your meal plans throughout the week. As you select food options for each meal, be aware how they will affect your total calorie intake for the day. You should consult with a physician or nutrition specialist prior to beginning a new diet to determine your target calorie intake for your weight loss plan. In addition, you should exercise for a minimum of 30 minutes a day to improve your overall fitness and ensure weight loss success.
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