Go ahead, fill up your plate!
A diet by definition is the sum of foods consumed. Your diet and "you going on a diet" are not one in the same. Yes, cutting back on snack foods such as French fries and chips can stop weight gain or even loosen a tight pair of pants, but it won't improve your "diet."
Eating the right foods to promote good health, strong bones, ample energy, and weight control should be the focus of your daily sum of foods consumed. Cutting back on foods that result in a poor diet might lower the number on the scale, but it won't improve your long-term health.
Rather, healthy foods and larger portions of the right foods can help you feel your best without hunger pains or the feeling of being on a diet. Go ahead, fill your plate, but be sure to include all the following in your diet on a daily basis:
Fresh fruits. Adding fresh fruits such as berries to your breakfast cereal or morning oatmeal (instead of table sugar) will add flavor, fiber, countless nutrients, vitamins, and minerals. Aim for two to three servings per day.
Fresh or frozen vegetables. Vegetables (not coated in butter or cheese sauce) are extremely low in calories and are super filling. Not to mention they also contain fiber, countless nutrients, vitamins, and minerals.
Your plate should be piled high (within reason) with fresh vegetables at both lunch and dinner. Hungry? Pack fresh veggies to go! Items such as cherry tomatoes and baby carrots fit easily in the gym bag or purse, and are a good choice when hunger strikes.
Whole grains. The low-carb craze has come and gone. They are called fad diets for a reason. Carbohydrates are necessary. They are your body's quickest source of energy. And omitting a food group in it’s entirely is not smart, and won’t lead to long-term weight control.
The thing to remember is that all breads and starches are not created equal. White breads and starches can lead to weight gain because they are not as filling as their fibrous counterparts, and are often over consumed. Instead of floppy white bread and pasta, choose multi-grain breads, whole-wheat pasta, and hearty grains. They are more filling and will increase your daily fiber intake.
Dairy. If you are not consuming skim milk or low-fat yogurt on a daily basis, you are missing out. Dairy is filling; nutrient packed; and a good source of calcium, vitamin D, and protein. Dairy also has a reported link to weight regulation and bone strength.
Take advantage and include two to three servings of low-fat dairy in your diet daily. Chocoholic? Make 8 oz. of skim milk into a chocolate treat with fat-free, sugar-free pudding. No one said your sum of foods consumed couldn’t include dessert!
This advice is something I tell all of our L A Weight Loss clients, which helps them learn lifelong good nutrition skills and form healthy habits. There's no hunger or deprivation, just plates full of the right foods in the right portions!
Eating the right foods to promote good health, strong bones, ample energy, and weight control should be the focus of your daily sum of foods consumed. Cutting back on foods that result in a poor diet might lower the number on the scale, but it won't improve your long-term health.
Rather, healthy foods and larger portions of the right foods can help you feel your best without hunger pains or the feeling of being on a diet. Go ahead, fill your plate, but be sure to include all the following in your diet on a daily basis:
Fresh fruits. Adding fresh fruits such as berries to your breakfast cereal or morning oatmeal (instead of table sugar) will add flavor, fiber, countless nutrients, vitamins, and minerals. Aim for two to three servings per day.
Fresh or frozen vegetables. Vegetables (not coated in butter or cheese sauce) are extremely low in calories and are super filling. Not to mention they also contain fiber, countless nutrients, vitamins, and minerals.
Your plate should be piled high (within reason) with fresh vegetables at both lunch and dinner. Hungry? Pack fresh veggies to go! Items such as cherry tomatoes and baby carrots fit easily in the gym bag or purse, and are a good choice when hunger strikes.
Whole grains. The low-carb craze has come and gone. They are called fad diets for a reason. Carbohydrates are necessary. They are your body's quickest source of energy. And omitting a food group in it’s entirely is not smart, and won’t lead to long-term weight control.
The thing to remember is that all breads and starches are not created equal. White breads and starches can lead to weight gain because they are not as filling as their fibrous counterparts, and are often over consumed. Instead of floppy white bread and pasta, choose multi-grain breads, whole-wheat pasta, and hearty grains. They are more filling and will increase your daily fiber intake.
Dairy. If you are not consuming skim milk or low-fat yogurt on a daily basis, you are missing out. Dairy is filling; nutrient packed; and a good source of calcium, vitamin D, and protein. Dairy also has a reported link to weight regulation and bone strength.
Take advantage and include two to three servings of low-fat dairy in your diet daily. Chocoholic? Make 8 oz. of skim milk into a chocolate treat with fat-free, sugar-free pudding. No one said your sum of foods consumed couldn’t include dessert!
This advice is something I tell all of our L A Weight Loss clients, which helps them learn lifelong good nutrition skills and form healthy habits. There's no hunger or deprivation, just plates full of the right foods in the right portions!
posted by Sandra Maltzman @ 11:34 AM
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