A nutrition plan to help you control your weight includes a variety of healthy foods. Adding a variety of colors to your plate is like eating a rainbow. Dark green leafy vegetables, oranges, and tomatoes, even fresh herbs, are packed with vitamins, fiber, and minerals. Adding frozen bell peppers, broccoli, or onions to casseroles and tortillas will add color and nutrients .
To eat healthy food
According to the 2020-2025 American Nutrition Guidelines, a healthy eating plan is:
Emphasize the standing of fruits, vegetables, whole grains,
milk, and low-fat or fat-free dairy products.
Add a variety of protein foods such as seafood, lean meat,
eggs, legumes (beans and peas), soy products, nuts, and seeds .
Low in saturated fat, trans fat, cholesterol, salt (sodium),
and added sugars.
It stays within your daily caloric needs .
The MyPlate Planexternal icon from the US Department of
Agriculture (USDA) can help you identify what and how much to eat from
different food groups without exceeding the recommended amount of calories. You
can also download the My Food Journal icon to keep track of your meals.
Fruit
Fresh fruits
Fresh, frozen, or canned fruits are good options. Try fruits beyond apples and bananas like mango, pineapple, or kiwi. When fresh fruit is not in season, try a ice-covered, canned, or dried variety. Be aware that canned and dried fruits may contain sugar or syrups. Choose fruits pickled in water or in their own juice .
vegetables
Add a variety of herbs like rosemary to fried or steamed vegetables. You can also fry the vegetables in a pan with a little oil. You can also try frozen or canned vegetables for a quick side dish. Put it in the microwave oven and serve it. Look for canned vegetables with no added salt, butter, or creamy sauces. Try a new vegetable each week for a change .
Foods rich in calcium
In addition to skim and skim milk, consider skim and skim yogurt with no added sugar. These come in a variety of zests and can be great substitutes for dessert.
meat
If your favorite recipe calls for fried fish or breaded chicken, try healthier variations like baking or grilling. You can even try dried beans instead of meat. Ask your friends and look for low calorie recipes on the internet and in magazines. You will be surprised to find a new favorite dish!
Cozy food
A healthy diet is all about balance. You can still enjoy
your favorite foods even if they contain a lot of extra calories, fat, or
sugar. The key is to eat them only occasionally and balance them with healthier
foods and more physical activity.