A dieting plan is a set of healthy eating goals to help you achieve your weight loss goals. It includes the types and amounts of foods and beverages you should eat each day to lose weight, stay healthy and feel energized.
A good diet plan focuses on nutrient-dense whole foods. It also involves listening to your hunger and fullness cues.
Fats
Fats are a very important part of a healthy diet and provide your body with energy, says registered dietitian Lisa Zanini. She recommends focusing on monounsaturated and polyunsaturated fats, which can lower cholesterol levels. However, she also cautions that too much fat can lead to weight gain, especially if you’re trying to lose body weight.
Make sure that a portion of the fats in your diet come from vegetable sources rather than animal products. Try replacing red meat with skinless poultry or fish a few days each week and choose low-fat versions of milk, butter, sour cream, mayo, and other dairy products. When baking, replace some of the fat with fruit puree or pureed beans. Avoid processed trans fats by choosing whole grains, such as oats, barley, quinoa and brown rice.
Vegetables
Your mother was right when she told you to eat your vegetables. They’re loaded with healthful vitamins, minerals and dietary fiber. Vegetables also contain phytochemicals, which help reduce your risk for chronic diseases such as heart disease, stroke, diabetes and cancer.
Vegetables are naturally low in fat and calories, making them the perfect complement to animal protein foods like meat and potatoes. Try to fill half your plate with nonstarchy vegetables and include a mix of colors in your meals. Green leafy vegetables are especially rich in nutrients like potassium, which can lower your blood pressure. They also have vitamin C and a host of other disease-fighting antioxidants. These nutrients can minimize signs of aging and protect your eyes, skin, bones and immune system.
Fruits
Fruits and vegetables are low in calories, filling, and rich in nutrients. They also provide important vitamins and minerals, especially potassium, which helps maintain healthy blood pressure. These foods are an excellent source of natural sugars and fibre, which help you feel full. They are also good sources of phytochemicals that may reduce the risk of some cancers and other chronic diseases.
Choose a variety of fruits that are in season to get the most flavour and nutrients. Aim for 2 cups of whole fruits a day, and avoid high-sugar juices.
Whole grains
Grains are fuel for your body, and they provide a good source of vitamins, minerals, fiber and carbohydrates. Choose whole grains, rather than processed ones, to get a variety of beneficial nutrients. A diet rich in whole grains is linked with reduced risk of diabetes and heart disease. It also helps keep your weight under control and improves your gut bacteria.
Research suggests that a whole grain diet reduces inflammation in your body by providing antioxidants, phytochemicals and dietary fiber. Eat three to six “excellent” servings of whole grains a day. Some examples are quinoa, brown rice, freekah, bulgur and millet. You should try to eat these foods in moderation, and don’t forget about corn on the cob and popcorn. You may be surprised to find that you’re already consuming whole grains without knowing it.
