Choosing a diet that is right for you is the most important step in achieving a successful weight loss program. Make sure when dieting you implement healthy, useful techniques that you can use for the rest of your life. The idea is to create a change that works for you. A balanced diet will help to increase your energy while you work to lose weight and keep it off.
The Food Pyramid
The old food pyramid containing dairy, meat, vegetables and fruit is long gone. Today’s food pyramids are catered to different ethnicities and types of people. You can model your diet after vegetarians, Asians, Latin Americans, or people from the Mediterranean. In any case, the emphasis is on fruits, vegetables, legumes, whole grains and exercise. Yes, exercise is included as part of the food pyramid, as well as a limited alcohol consumption.
The Vegetarian Diet
Vegetarians consume no meat, and usually no fish or poultry. Instead, they get proteins from legumes, nuts and dairy, fiber from fruits, vegetables and whole grains, and healthy fats from nuts. It’s been shown that vegetarians eat fewer calories and weigh in general less than those who eat meat. However, it’s important to note that vegetarians have a slightly more difficult creating a balanced diet, and must plan well to include all the food groups.
Beverages
Often we pass right over the fact that what we drink can add to daily calories and nutrients. While black coffee and tea isn’t bad, when they’re loaded with cream or sugar, the calories add up. Sugar gives us an immediate buzz, but is then followed by a quick withdrawal. Alcoholic beverages contain a ridiculous amount of calories, often as many as a hamburger and fries do. Bottled fruit juices are often anything but. When reading labels, pay attention to the ingredients and amount of sugar in the juice. Buy juices that contain the least amount of sugar you can find. Or think about purchasing a juice extractor, and juicing your own fruits and vegetables. Don’t drink soda.
Consider this:
- One gram of carbohydrates has 4 calories
- One gram of alcohol has 7 calories
- One gram of fat has 9 calories
Six Categories of Food
The new food pyramid has six categories, seven if you include exercise. At the widest part of the base are fruits and vegetables, recommending at least four servings of each. The next category is carbohydrates, which includes four to eight servings of whole grains (pasta, bread, rice, etc). Three to seven servings of protein and dairy are recommended, which included meat, fish, cheese, milk, eggs etc. Next is three to five servings of healthy fats like monounsaturated and omega 3 found in nuts.
Finally the pyramid recommends only 75 calories of sweets per day. Before you start crying, think of a dessert of fresh fruit drizzled in yogurt or honey, and sprinkled with cinnamon. Not only is it sweet, but it knocks off a serving of fruit as well.
The most important thing to remember is to have fun with your food. Get creative and enjoy what you’re doing. A balanced diet can be a chore or a challenge.
Get a jump start on your personal weight loss program today.
Sources:
http://www.mayoclinic.com/health/healthy-diet/NU00190
http://www.webmd.com/content/pages/17/100671.htm
