Fact: Millions of Americans have at least one chronic disease associated with poor eating habits. According to the 2015-2020 Dietary Guidelines for Americans, it’s important to develop healthy eating habits to reduce chances of developing related diseases. Everything we consume matters–because it will affect our lives over time.
The right choice of foods promote weight loss and ensure that your body gets only the right amount of nutrients it needs on a daily basis. Choose foods that reflect your values, personal preferences, traditions, budget ,and culture. With the right foods, you keep your body healthy now…and in the future.
It all begins with small changes in your eating habits; create diet plans and meals you’ll enjoy. Once you find your healthy eating style and the right food choices, the challenge is to maintain it for a lifetime.
Choosing the Right Food Combinations
- Make sure your diet is rich in fruits and vegetables. Half your plate should contain whole fruits and a variety of vegetables.
- Make sure half of the grains that go into your diet are whole grains.
- Vary your protein consumption.
- Add fat-free/low-fat milk or yogurt to your diet.
- Consume things low in saturated fats, sodium and added sugars.
Top 4 Weight Loss Foods for You
Fruits
Fruit or 100% fruit juice, whether canned, fresh, dried or frozen, can help with weight loss. The amount of fruit you need daily depends on your sex, age and physical activity level. The nutrients in fruit can reduce the risk of certain diseases, and they’re also low in calories.
The fiber in fruit can make you feel full longer, and with their low levels of calories, they should be included in your diet to help reduce consumption of calorie-packed foods. Furthermore, fruits can suppress your food cravings and hunger.
Vegetables
Vegetables vary in their nutritional content. Your sex, age, and physical activity level determine the right amount of veggies to include in your diet.
Vegetables are rich in vitamins and minerals, but low in calories and fats. Eat them without seasonings or sauces to minimize calories, fats and cholesterol intake. Like fruit, vegetables also contain fiber, which keeps you feeling full longer…and helps reduce extra calorie-intake. And the weight loss that will come with the reduced calorie intake helps prevent diseases such as type 2 diabetes and heart diseases.
Whole Grains and Proteins
Whole grains are rich in fiber and protein to energize the body. They make you feel full and reduce food cravings for further weight loss.
Dairy and Healthy Fats
Fat-free dairy products and unsaturated fats, when consumed in reasonable amounts, can reduce the amount of energy in the body being converted into glucose for storage; for weight loss, that glucose needs to be burned for energy, rather than stored as fat.
With a diet rich in fruits, vegetables, whole grains, and dairy and healthy fats, you can live a healthy life and control your body weight.
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