An eating plan that helps manage your weight includes a variety of healthy foods.
According to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
- Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
- Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
- Stays within your daily calorie needs.
Fruit
Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit.
Vegetables
Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté vegetables in a non-stick pan with a small amount of cooking spray and try frozen or canned vegetables for a quick side dish just microwave and serve.
Calcium-rich foods
In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.
Meats
If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats.
Comfort foods
Healthy eating is all about balance. You can enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balancing them with healthier foods and more physical activity.