Taking steps to control weight can help reduce your risk of heart disease, high blood pressure, high cholesterol, diabetes and other chronic health conditions. Start by reshaping your diet.
Eat more vegetables, whole grains and healthy fats like olive oil, avocados and nut butters. Limit sugary drinks and processed foods.
Eat More Vegetables
Vegetables are naturally low in calories and fill you up with fiber. They also provide many important nutrients, such as potassium and folate. You should aim to eat about 2 to 4 cups of vegetables per day. All vegetables count toward this goal, including starchy vegetables (such as potatoes and legumes) and leafy vegetables. It is important to get vegetables of different colors, as they contain a variety of nutrients.
It may be difficult to eat the recommended amount of veggies if you dislike them. Try experimenting with different preparations to find out which ones you find irresistible. For example, broccoli might taste boring steamed but when roasted with parmesan cheese and topped with balsamic glaze it can be absolutely delicious.
Make veggies the star of your meals by adding them to omelets, wraps and homemade pizzas. Replace empty-calorie snacks with veggies like carrots, cherry tomatoes and celery slices. They’ll keep you full and satiated and give you more energy for your daily activities.
Eat Less Carbohydrates
Carbohydrates provide energy to the body and brain, but they also can contribute to weight gain when consumed in excess. Carbs are a source of sugar, which the body converts to energy or stores in fat cells for use later. Choosing carbohydrate sources that are low in added sugar and processed flour is an important first step to cutting back on these calories.
Eating less carbohydrates also means eating more fiber-rich foods. This will help the body’s hypothalamus send a signal to stop eating when you are full. Eating high-fiber foods can also improve bathroom regularity and promote healthy gut bacteria.
The best sources of carbohydrates include whole grains (quinoa, bulger and brown rice), beans and lentils, nuts, seeds and avocados. Avoid highly processed carbohydrates, including baked goods made with white flour and sugary sodas. Check food labels to identify serving sizes and keep an eye out for added sugars in the form of dextrose, fructose, corn syrup, cane crystals or maltodextrin.
Eat More Healthy Fats
Fats provide energy, help cells to function and maintain proper hormone levels. Eat healthier fats while limiting unhealthy ones. Unhealthy fats include those from fatty meats, hard cheeses, whole milk and butter. Unsaturated fats are healthier choices and include vegetable oils like olive and canola, seeds and nuts, oily fish such as sardines, salmon and tuna, avocados and some vegetables. Remember, however, that all fats contain calories and should be consumed in moderation. Each gram of fat provides nine calories. For this reason, it’s important to read labels when choosing fats. Choosing the healthiest options can make the biggest difference in your overall diet.
Eat Less Added Sugars
Eating too much added sugar can lead to weight gain and increase your risk for heart disease, type 2 diabetes, high blood pressure and tooth decay. Added sugars are found in sweetened beverages, desserts and sweet snacks such as soda, fruit drinks, energy drinks, candies, cookies, ice cream and cakes.
The 2020-2025 Dietary Guidelines for Americans recommends that no more than 10% of your calories should come from added sugars. That means no more than 36 grams (or about 9 teaspoons) for a man and 25 grams (or 6 teaspoons) for a woman.
The best way to reduce your added sugar intake is to start by scanning ingredient lists and Nutrition Facts Labels at the grocery store. Try to choose beverages that don’t contain added sugar and swap out sweet snacks for lower-calorie options such as whole fruits or unsweetened yogurts and ice creams made with low-fat milk or a pinch of stevia powder. When baking, consider adding warm spices such as ginger, allspice and cinnamon instead of added sugar for a tasty flavor.