Make Healthy Food Choices and Lose Weight

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Make Healthy Food Choices and Lose Weight
last modified on: July 21, 2008

There is no magic bullet or single food that will make you lose weight quickly. In fact, the safest way to lose weight is to do it slowly—about a pound a week.

How to make healthy food choices AND reduce your daily caloric intake
Go for variety. Buy a new fruit, vegetable, or whole-grain product each time you shop for groceries, to keep from getting bored with your diet.
Choose low-fat or no-fat milk and dairy products to save calories.
Limit saturated fat, salt, sugar, and alcohol to reduce calories.
Limit smoked or pickled foods. They tend to have a lot of salt and nitrates.
Eat small portions (no more than six to seven ounces a day) of lean meat/poultry without the skin.
Eat lots of fruits, veggies, and whole grains. Eat at least two cups of fruit and two and a half cups of vegetables each day and three ounces or more of whole grains. You will feel full longer and may be less tempted by junk food.
Cover your plate with the low-calorie foods. Fill two-thirds of your plate with vegetables, fruits, whole grains, and beans, and one-third or less with meat and dairy products.
Drink water or low-calorie drinks if you're hungry between meals, or eat sugarless candy or fruit. Avoid lemonade, sweetened ice tea, and juices.
Keep low-calorie snacks on hand, such as:
carrot and celery sticks
bite-sized pieces of broccoli and cauliflower or other vegetables
low-fat cottage cheese
apple slices
raisins
orange sections
rice cakes
low-fat frozen treats
pretzels
air-popped popcorn
sugarless hard candy
flavored decaffeinated coffee
fruit tea or herbal tea
water flavored with lemon or lime
broth or bouillon
low-fat gelatin
How to cut fat out of your daily diet
Instead of eating: Substitute with:
Cooking oil in baking recipes Applesauce
Sour cream on baked potatoes Fat-free yogurt
Whole milk Skim milk
Ice cream Fat-free frozen yogurt
Butter Fat-free margarine

How to cut calories when you eat out at restaurants
Go in with a plan. Look at menus before you go (you can find some on web sites) and decide where and what to eat. Many restaurants offer low-calorie menu options that follow Weight Watchers or other eating plans.
Avoid casseroles. They often have high-calorie sauces and lots of high-fat cheese.
Choose steamed, baked, or boiled vegetables, rather than those in sauces or with cheese. Ask to NOT have any added butter, even with baked or broiled fish.
Choose calorie-free beverages. Regular soda pop has about 150 calories per serving. Water has zero. If you drink two glasses of water instead of two colas with your meal, you've saved 300 calories.
Avoid alcohol. Alcoholic beverages are empty calories. And after you have one or two you may be more tempted to order dessert or a plate of high-fat nachos.
Ask for sauces, dressings, butter, and sour cream on the side so you can control how much you use. Or ask for your dish to be made without sauce or cheese.
Order each item separately (a la carte), so you can get everything prepared how you want it, rather than ordering a combination plate with less flexibility.
Don't eat mindlessly. Ask the waitperson to remove the bowl of chips/bread/peanuts after you've had a small portion.
Order regular sizes instead of jumbo or super sizes.
Order meat/seafood that is broiled or baked, rather than pan-fried or deep-fried.
Order an appetizer portion instead of a meal-size portion. Many restaurants offer the same dishes in both sections of the menu.
Wrap it up. Ask for half of your entree to be wrapped up to go when you order. Eat it for lunch the next day.
Share an entree with a friend and order an extra side salad with the dressing on the side.

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