Healthy Eating for a Healthy Weight

An eating plan to help control your weight includes a variety of healthy foods. Add a ton of color to your plate and think of it like you're eating a rainbow. Dark green leafy vegetables, oranges, and tomatoes, even fresh herbs, are packed with vitamins, fiber, and minerals. Adding frozen bell pepper, broccoli, or onions to casseroles and tortillas gives them a quick and convenient boost of color and nutrients.

A healthy eating plan:

1. It focuses on fruits and vegetables, whole grains, milk, and low-fat or low-fat dairy products.
2. These include lean meats, poultry, fish, beans, eggs, and nuts.
3. It is low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
4. It stays within your daily caloric needs.

Fruit

Fresh, frozen, or canned fruits are great options. Try fruits that go beyond apples and bananas like mango, pineapple, or kiwi. When fresh fruit is not in season, try frozen, canned, or dried varieties. Be aware that dried and canned fruits may contain added sugar or syrup. Choose varieties of canned fruits that are bottled in water or in their own juice.

Vegetables

Add a variety of grilled or steamed vegetables with herbs like rosemary. You can also fry vegetables in a nonstick skillet with a small amount of cooking spray. Or try frozen or canned veggies for a quick side dish, just microwave and serve. Look for canned vegetables without adding salt, butter, or creamy sauces. For a change, try new vegetables every week.

Foods rich in calcium

In addition to skim and skim milk, consider skim and fat-free yogurt with no added sugars. These come in a variety of flavors and can be a great dessert substitute.

Meats

If your favorite recipe calls for deep-frying breaded fish or chicken, try the healthy variations by baking or broiling. Maybe try dried beans instead of meat. Ask your friends and search the Internet and magazines for recipes with less calories; You will be surprised to find that you have a new favorite!

Comfort Foods

Image of two types of mac and cheese, one contains 540 calories and the other contains 315 calories

Eating healthy is all about balance. You can enjoy your favorite foods, even if they are high in calories, fat, or added sugar. The key is to eat it only once in a while and balance it with healthy foods and more physical activity.

Some general tips on comfort foods:

• Minimize your intake. If you eat these foods normally every day, limit them to once a week or once a month.
• Eat less If your favorite high-calorie food is a chocolate bar, then it is smaller or only half a bar.
• Try a low calorie version. Use low calorie ingredients or prepare food differently. For example, if your pasta and cheese recipe contains whole milk, butter, and whole cheese, try recreating it with skim milk, low-fat butter, low-fat cheese, fresh spinach, and tomatoes. Just remember not to increase your serving size.