Changing Eating Habits

Dieting may conjure up visions of eating little but lettuce and sprouts--but you can enjoy all foods as part of a healthy diet as long as you don't overdo it on fat (especially saturated fat), protein, sugars, and alcohol. To be successful at losing weight, you need to change your lifestyle--not just go on a diet, experts say.

Limit portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; french fries; and fats, oils and spreads. Reducing dietary fat alone--without reducing calories--will not produce weight loss, according to the NHLBI's guidelines on treating overweight and obesity in adults.

Use the Food Guide Pyramid, developed by the United States of America Department of Agriculture (USDA) and the Department of Health and Human Services, to help you choose a healthful assortment of foods that includes vegetables, fruits, grains (especially whole grains), fat-free milk, and fish, lean meat, poultry, or beans. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of A lot of of these foods may help you to feel full with fewer calories.

All calorie sources are not created equal. Carbohydrate and protein have about 4 calories per gram, but fat has over twice that amount (9 calories per gram). Just as for the general population, weight-conscious customers should aim for a daily fat intake of no over 30% of total calories.

Keep your intake of saturated fat at less than 10% of calories. Saturated fats increase the risk for heart disease by raising blood cholesterol. Foods high in saturated fats include high-fat dairy products (like cheese, whole milk, cream, butter, and regular ice cream), fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, and coconut oil.

If you drink alcoholic beverages, do so in moderation. Alcoholic beverages supply calories but few nutrients. A 12-ounce regular beer contains about 150 calories, a 5-ounce glass of wine about 100 calories, and 1.5 ounces of 80-proof distilled spirits about 100 calories.

Limit your use of beverages and foods that are high in added sugars--those added to foods in processing or preparation, not the naturally occurring sugars in foods such as fruit or milk. Foods containing added sugars provide calories, but may have few vitamins and minerals. In the USA, the major sources of added sugars include non-diet soft drinks, sweets and candies, cakes and cookies, and fruit drinks and fruitades.