Focus on eating healthy sources of unsaturated fats; nutrient-dense,
fiber-rich carbohydrates; low-fat dairy products; and lean sources of
protein. Here's how to make wise selections in each of these categories when
you're shopping or ordering food.
Go for good fats. All fat is not bad. Your body needs good
fats to stay healthy. What are good fats? Choose oils for salad
dressings and cooking that are made from predominantly monounsaturated
and polyunsaturated fats, such as extra-virgin olive oil, canola oil,
and flaxseed oil. Nuts such as almonds, walnuts, and hazelnuts are
sources of good fats, as are deep cold-water fish such as salmon and
tuna, which are rich in healthy omega-3 fatty acids.
Choose good carbohydrates. Not all carbs are bad! You need
nutrient-dense, fiber-rich carbohydrates in your diet to stay healthy.
That means eating fruits and vegetables at every meal and selecting
whole-grain breads and pasta rather than white bread and pasta (which
have been stripped of much of their fiber and nutrients). Use legumes
(beans, lentils, dried peas) for making fiber-rich soups.
Opt for low-fat dairy products. Dairy products are an
important source of nutrients, especially calcium. Dairy products may
promote weight loss as well, so it's important to include them in your
diet but choose the low-fat or fat-free versions of yogurt, cottage
cheese, and hard cheeses.
Select lean proteins.You can still consume meat as part of a
healthy diet, but choose chicken and turkey (and remove the skin!),
fish, reduced-fat cheese, buffalo (a great replacement for beef), and
lean cuts of beef (if you still relish an occasional steak).
Avoid as many processed foods as you can, as they are loaded with trans
fats (a notoriously bad-for-you fat used to extend the shelf life of many
packaged products) and sugar, and have typically been stripped of their
fiber and many nutrients. This means skipping most of the cookies, baked
goods, chips, and many crackers that cram the shelves of grocery stores.
Find alternatives without trans fats. To do that, you'll need to move out of
the aisles and shop the perimeter of the store, where you find the fresh
fruits and vegetables. And go for color! Replace white potatoes with sweet
potatoes, white bread with dark bread, and white rice with brown rice. Watch
out for frozen foods too: Frozen dinners can be stuffed with fat both
saturated and trans and loaded with calories. Instead, select prepared
foods like a whole rotisserie chicken.
Don't overeat! Every calorie counts and you should know how many
calories a day you need, based on your size, gender, activity level, and
age. If you need to lose weight, cut back 500 calories a day and engage in
regular physical activity. Read labels and beware many of them are
misleading, especially about calories, which are listed per serving (and
there may be several servings in a package). So make sure you stick to one
serving. And consider calories when you're out to dinner some main courses
have 2,000 calories in them, more than most women need for the entire day.
Watch portion size! Use smaller plates, eat out less often, and when you
do, either share meals or take half the meal home. Ask your server to wrap
up half your entrιe for you to take home even before serving it to you. Or,
select two appetizers, rather than an appetizer and a main course. Eat a
salad first to dampen your appetite and select fruit for dessert.
Drink plenty of water throughout the day. The National Academy of
Science's Institute of Medicine sets a ballpark figure for women at
approximately 90 ounces of total water from all beverages and foods each
day, and men an average of approximately 125 ounces daily. About 20 percent
of that is provided by food, so 80 percent should come from beverages. That
means women should drink about 72 ounces (that's the equivalent of four of
those half-liter bottles of water, or nine eight-ounce glasses or bottles) a
day. Men should drink about 100 ounces a day (around six water bottles, or
twelve eight-ounce glasses) every day. Beware of extra and nutritionally
empty calories in other beverages, such as sugar-laded sodas,
sugar-stuffed energy drinks and smoothies, and fat-filled lattes.