1. Eat varied, colorful, nutritionally dense foods
Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 23-30 grams
Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Instead, people can consume demonstrated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:
- fresh fruits and vegetables
- fish
- legumes
- nuts
- seeds
- whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- bagels
- white bread
- processed foods
In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamin and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.
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