A weight-management eating plan should include a variety of healthful meals.
Think of it as eating the rainbow by putting a rainbow of colors on your plate. Vitamins, fiber, and minerals abound in dark, leafy greens, oranges, tomatoes, and even fresh herbs. Adding frozen peppers, broccoli, or onions to stews and omelets adds color and nutrients quickly and easily. A healthy eating plan, according to the Dietary Guidelines for Americans 2020–2025pdf icon[PDF-30.6MB]external icon, includes:
Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products are all emphasized. Seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds are all good sources of protein.
Is low in added sugars, salt, saturated and trans fats, and cholesterol.
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Comfort Foods
Even if your favorite foods are rich in calories, fat, or added sweets, you can still enjoy them.
The idea is to eat them in moderation and to balance them off with healthier foods and more physical activity.
Some generic comfort meal suggestions:
Eat them less frequently.
Reduce your intake to once a week or once a month if you regularly eat these items every day.
Consume lesser portions.
If a chocolate bar is your favorite high-calorie treat, limit yourself to half a bar.
Consider a lower-calorie option.
Use lower-calorie ingredients or alter the way you cook food.
If your macaroni and cheese recipe calls for whole milk, butter, and full-fat cheese, try making it with non-fat milk, less butter, and less cheese.
Try substituting dry beans for meats.
You could be surprised to discover a new favorite dish by asking friends and searching the internet and publications for recipes with fewer calories.
In a nonstick skillet, sauté (panfry) veggies with a small quantity of cooking spray.
For a quick side dish, try frozen or canned vegetables—just microwave and serve.
Look for canned vegetables that aren't seasoned with salt, butter, or cream sauces.
Try a new veggie every week for diversity.
Mango, pineapple, and kiwi fruit are some alternatives to apples and bananas.
If fresh fruit isn't available, use a frozen, canned, or dried alternative.
Be cautious that dried and canned fruit may include sugars or syrups that have been added.
Choose canned fruit that has been packed in water or juice.
These are available in a number of tastes and can be used as a dessert alternative.
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