People who control their weight have lower rates of cancer, cardiovascular disease, endocrinological diseases, musculoskeletal disorders and psychiatric illnesses. They also have better outcomes for diabetes-related health problems.
A healthy diet should include a variety of foods, including vegetables, fruits, whole grains and lean protein. It should avoid foods containing added sugars and unhealthy fats.
Eat a Balanced Diet
Eating a balanced diet is important to control weight and improve health. The United States Department of Agriculture (USDA) recommends that people fill half their plate with fruits and vegetables, one quarter with grains and the other quarter with protein and low-fat dairy.
The USDA website provides an interactive tool, MyPlate Plan, individuals can use to determine the appropriate quantities of foods from each group based on their individual needs. For example, the exact amount of carbohydrates, fats and proteins a person requires will vary with age, sex, height and activity level.
It is recommended to avoid eating foods high in sugar, saturated fat and calories, as these can lead to obesity and other health problems such as heart disease, high blood pressure and diabetes. Instead, opt for steamed, broiled or grilled options rather than fried foods. It is also recommended to eat a variety of healthy snacks such as carrots and celery with hummus, yogurt with fresh fruit or whole grain crackers with low-fat cheese.
Avoid Added Sugars
Sugars added to foods and drinks provide empty calories with no nutritional value. They can make it difficult to meet calorie requirements and contribute to weight gain. Sugars can be found in packaged and processed food items such as soda, energy and sports drinks, fruit juice, desserts, cookies, candies and ice cream. In addition, sugars are often added to prepared meals and condiments such as ketchup and salad dressing.
While some added sugars can be part of a healthy diet, it is important to limit these foods and beverages. When shopping, reading the Nutrition Facts label is the best way to find out if a product contains added sugars. Look for ingredients such as cane sugar, brown sugar, corn syrup, honey, maple and agave syrups, high fructose corn syrup, dextrose, sucrose and molasses.
Eat Healthy Fats
Healthy fats help you feel full and keep hunger at bay, making them an essential part of a well-balanced diet. You should avoid unhealthy fats and replace them with healthy ones, such as those found in fish, nuts, avocados and vegetable oils, like olive oil, canola oil and rapeseed oil. Choose unsaturated fats over saturated fats, as they are less likely to raise your cholesterol.
Remember that one gram of fat has nine calories, so even “good” fats can contribute to excess weight gain if eaten in large quantities. Keep portion sizes small, such as an ounce of nuts or a teaspoon of oil.
Avoid foods high in bad fats, including processed and fatty meats; hard cheeses like cheddar and full-fat milk; and butter, lard, ghee, suet and other animal products.