Foods to Consume While Dieting

Whether you are dieting to lose excess weight or to maintain your current weight, it is important to consume foods that support your goal. Consuming healthy foods from all the major food groups ensure that you are receiving proper nutrition. The foods you consume while dieting should also be adequate in nutrients and within your calorie needs. Avoid foods that are high in empty calories, saturated and trans fats, salt, sugar and cholesterol when dieting.

Fruits and Vegetables

• Adults should consume 3 cups of vegetables and 2 cups of fruit daily. All vegetables, whether purchased fresh, canned, frozen or dry, and eaten raw or cooked, are acceptable while dieting. Dark green and orange vegetables offer the most nutrient value. These vegetables include broccoli, kale, collard greens, spinach, carrots, butternut squash and butternut squash. Purchase reduced-sodium canned vegetables to reduce the amount of sodium you consume. All fresh fruits are good for dieting because they provide nutrients and energy. Canned, frozen and dried fruits are also recommended, but often contain added sugar and are generally higher in calories than fresh fruit. Check the labels on canned, frozen and dried fruits to make sure that sugar has not been added. Purchase canned fruits in light or no syrup instead of heavy syrup.

Lean or Low-fat Protein

• The average adult should consume about 6.5 oz of lean or low-fat protein daily. Your daily recommended serving of protein can come from a variety of sources, including meat, fish, poultry, eggs, dry beans and nuts. The type of protein you consume daily may play a large role in your diet. Eat more fish, which is generally lower in fat than meat and rich in healthy omega-3 fatty acids. Fresh, frozen and canned fish are all acceptable. Purchase reduced-sodium canned fish in water instead of oil. Removing the skin from poultry gives you protein without the added saturated fat. If you want to eat meats like beef, ham, pork and veal, choose lean cuts. All types of dry beans are a great source of protein and are loaded with fiber. Fiber makes you feel full longer, which may benefit you while dieting. Bake, broil or grill meat, fish and poultry to avoid extra fat and calories.

Low-fat Dairy

• Since dairy is rich in key nutrients like calcium and protein, and vitamins like B12 and D, it is important to consume about 3 cups of dairy products daily. Because dairy products can also be high in saturated fat, it is best to consume foods that are low in fat. Consuming low-fat dairy also cuts calories and cholesterol without cutting beneficial vitamins, minerals and nutrients. Drink at least one glass of reduced fat, low-fat or fat-free milk daily instead of whole milk. Eat reduced-fat cheeses and nonfat or low-fat yogurt and cottage cheese. Avoid dairy products that contain large amounts of added sugar. Ice cream and other dairy desserts should be eliminated or eaten in moderation because they are often high in sugar, fat and calories.

Whole and Refined Grains

• Consuming 5 to 8 oz of grains daily is also important when dieting. Grains are divided into two different subgroups --- whole grains and refined grains. Whole grains should generally be eaten when dieting because they are rich in bran, vitamins, nutrients and minerals. Diets rich in whole grains may also reduce the risk of obesity. Healthy sources of whole grains include oatmeal, brown rice, whole-wheat bread, Quinoa, and foods made with barley, whole-wheat flour, rice and whole cornmeal. Refined grains are also acceptable, but do not provide the same benefits as whole grains because they undergo a process that removes bran, dietary fiber, and some vitamins and minerals. When purchasing refined grains like white bread, rice and flour, choose ones that are enriched with vitamins after processing.