The meals and snacks in this meal plan deliver Weight Loss a healthy balance of carbohydrate, protein and fat. Each dish packs a good amount of fiber, too. Just make sure you cook the foods and serve them in proper portions.
Fill half of your plate with vegetables and fruits. Choose nonstarchy options, like broccoli, leafy greens and squash, as well as colorful choices, including berries.
Vegetables
When planning a balanced diet for weight loss, make sure to include both vegetables and fruits for both snacks and meals. You want to aim for about a cup of vegetables at each meal and about a half cup of fruit.
Aim to fill about half of your plate with non-starchy vegetables like salad, leafy greens, broccoli, carrots, squash and peppers. These are lower in calories and carbohydrates than starchy vegetables, such as potatoes and corn. Remember that frozen and canned vegetables count, too.
If you don’t like some vegetables, try mixing them with others that do appeal to you. And don’t forget that you can have a bit of butter, cheese, sauce or dressing on your veggies to add flavor and satisfaction.
You can eat your veggies fresh, frozen or canned to get the recommended 5-9 servings a day. This will help you lose weight and improve your overall health. Try roasted veggies for a delicious and quick snack. Or, you can cook them in the oven or panfry them with a spray of cooking oil and a sprinkle of herbs.
Fruits
As part of a healthy diet, fruits can provide essential vitamins, minerals and antioxidants. However, they are high in sugar and should be eaten sparingly. When choosing fruits, choose those that are in season. They will be fresher and contain more nutrients. Avoid fruit juices as they are stripped of their fiber and contain more calories than whole fruits.
When incorporating fruits into a weight loss plan, remember that berries, citrus fruits and melons are low in calories yet are high in fibre and vitamins and antioxidants. They also help promote feelings of fullness. Additionally, some fruits such as watermelon, muskmelon and strawberries have over 90% water content which can aid in hydration.
Relying solely on fruits to meet your nutritional needs may not be sustainable or ideal for long-term weight loss goals. It is recommended to include other food groups such as vegetables, lean proteins, whole grains and healthy fats to ensure that your nutritional requirements are being met. Talk to a healthcare professional or registered dietitian to create an appropriate eating plan.
Dairy
A balanced diet fulfills a person’s nutritional needs and can help with weight loss. Current dietary guidelines recommend that people build their meals around foods from the five main groups.
When it comes to dairy, most experts suggest sticking with low-fat options. Choose skim milk, 1% or fat-free yogurt, and reduced-fat cheese. For dessert, choose sorbet or frozen yogurt with fruit instead of higher-fat ice cream.
Dairy provides a number of essential nutrients. It contains calcium, which may increase faecal fat excretion; protein (casein and whey) and their peptide derivatives that promote muscle protein synthesis and regulate appetite; and healthy fats such as monounsaturated fatty acids and polyunsaturated fatty acids, which may reduce cardiovascular disease risk.
Dairy also provides a significant amount of dietary fiber, which is important for normal bowel function. It is recommended that most people consume three to four servings of dairy a day. For those who are lactose intolerant, there are a variety of nondairy alternatives to dairy foods that can still provide valuable vitamins and minerals. For example, a plant-based milk alternative like soy, rice, almond or oat milk can be used in cooking and in place of milk in recipes.
Meat
Though recent headlines have suggested red meat and processed meat are dangerous to your health, the majority of scientific evidence supports limiting them. If you want to lose weight, a balanced diet is key. Proper portion sizes are also important. Use a food scale and measuring cups to determine proper portions for all foods, including pasta, cheese, fatty red meats and other favorites.
When consumed in a proper balance with vegetables, whole grains and dairy, meats can be part of a healthy diet. However, if you choose to eat them, select lean cuts of meat and limit how often you eat fattier or cured meats (like hot dogs, bacon, deli meats and salami). Consuming these kinds of meats too often may increase your risk for high cholesterol and heart disease. You should consume no more than about 26 ounces of protein from animal sources per week, as recommended by official dietary guidelines for adults.
Other Foods
The balanced diet for weight loss varies from person to person because of taste preferences, nutrition needs, cooking abilities, health conditions, budget and more. But current dietary recommendations generally advise people to fill half their plate with whole grains and two-thirds of the other portion with vegetables, as well as to eat lean meat, seafood and dairy and incorporate a serving or two of healthy fats like olive oil or nuts.
A balanced weight loss diet also generally avoids foods high in sugar, salt and saturated and trans fats and encourages moderate exercise. Most adults can safely lose about 2 pounds a week through calorie restriction alone. Adding 30 minutes of walking to daily activities and increasing moderate-intensity exercise can speed up this process.
Conclusion
Eating right is not difficult, but many people struggle with meal planning and preparation. If you are having trouble keeping a healthy balance on your own, try working with a registered dietitian for more individualized support. If you don’t have access to a dietitian, there are many apps and online resources available that can help.
