The most common rule of dieting is to avoid taking in more calories than you are using. What you eat, however, is just as important as how many calories you consume, advises the American Dietetic Association. Following some simple diet rules will help you maintain heart health and avoid conditions, like diabetes, in addition to controlling your weight.
Focus on Fruits and Veggies
Go green--and yellow, and orange. Eat a variety of fruits and vegetables every day. This will fill you up without overloading you on calories, advises Health.com. These natural foods are nutrient-dense, providing antioxidants, phytosterols, vitamins and minerals. Fruits and vegetables that are deep green, yellow and dark orange are especially nutritious, such as berries, spinach, peaches and carrots. These foods also are high in fiber and low in fat, notes the American Heart Association. You can even add fruits or vegetables to foods you love to beef up their nutritional value. For example, add frozen peas to macaroni and cheese or put fruit on top of ice cream or cereal. For the best benefit, fill half of your plate with vegetables at mealtime, recommends the American Diabetes Association.
Half Must Be Whole
Make sure that at least half of the grains you eat are whole grains. Brown rice, whole wheat bread and oats are high in fiber as well as nutrients, such as B vitamins, according to Health.com. Fiber will help you feel full longer and it also lowers risk for diabetes and heart disease, according to the American Dietetic Association. Aim to consume at least 3 oz. whole grain foods daily.
Get Lean Protein
Choose lean protein, and also consume fish at least weekly to get valuable omega-3s. Salmon, tuna, mackerel, sardines, herring and lake trout are all good fish choices, according to Health.com. Lean meats provide protein but not lots of fat and cholesterol. Grilling, baking or broiling your meats is best, according to the ADA. Adding beans, seeds and nuts also can provide protein along with fiber.
Foods to Avoid
Limit or avoid unhealthy elements. These include added sugar and salt as well as trans fats and saturated fat, advises Health.com. Read food labels to find out how much of these are in your foods. Processed foods and baked goods can be high in all of these. Leave the salt shaker off your table, and do likewise with the sugar bowl. In cooking, replace saturated fats with monounsaturated and polyunsaturated fats, such as olive and canola oils. Cut the calories and sugar you get from beverages by eschewing sodas and sports drinks and replacing these with water, advises The Diet Channel.
