Don't cut your calories too much, or your diet is going to be hard to stick with and may not give you the nutrients your body needs. A dietitian can help you figure that out. Stick to your calorie “budget,” because when you're working on losing weight, you need to burn more calories than you eat or drink.Įxactly how many calories you should get per day depends on your goal, your age, your sex, and how active you are. Split the other half between whole grains and lean protein. A good general rule is to use MyPlate, which makes it easy to envision just how much of each food type to include in your meal.įill half your plate with fruits and vegetables. Water (both in what you drink, and what's naturally in foods)ĭieting or not, everyone needs a mix of those nutrients, ideally from foods.Minerals (such as calcium, potassium, and iron).Vitamins (such as vitamins A, B, C, D, E, and K).Carbohydrates (found in fruits, vegetables, whole grains, and beans and other legumes).Fat (found in animal and dairy products, nuts, and oils).
Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans).Expand your palate by trying less common varieties, such as spicy-sweet Crenshaw melons or sweet Santa Claus melons.Most health experts recommend that you eat a balanced, healthy diet to maintain or to lose weight. Like most fruits and vegetables, melon’s high water content keeps you satisfied with few calories. Try it cut into sticks, sliced into salads or shred it for tacos. Its crisp texture and slight sweetness is especially refreshing in the summer. Low in calories but high in fiber, this lesser-known root vegetable is a pleasant change of pace from more common veggies. If whole wheat pasta is new to you, try the thinnest noodles, such as angel hair-you may not even notice a difference.īy swapping out whole milk for 2 percent reduced-fat milk in a latte, you’ll get the same amount of calcium and protein but for fewer calories. “Whole grain pastas have improved tremendously in recent years in taste and texture,” says Moore. Say "no, thank you" to regular pasta, which contains simple carbs that have no staying power in your stomach. And all berries contain disease-fighting antioxidants such as vitamin C. Blueberries are another good high-fiber choice. You may know that strawberries are high in fiber, but did you know raspberries actually have more? Raspberries have about 8 grams of fiber per cup, while strawberries have about 3 grams. Slice over salads, make them a midmorning snack with a smear of peanut butter or bake them with cinnamon and raisins for sweet-but-healthy dessert. To keep calories in check, stick to the suggested serving size.Ī small apple has just 78 calories and almost 4 grams of fiber. Look for whole grains as the first ingredient, and choose brands that don’t have added sugars (sugar, corn syrup, fructose) listed in the first few ingredients, says Moore. Choose a low-fat cheese such as mozzarella or a more flavorful and pungent type, like sharp cheddar or feta, so you’ll be satisfied with a small piece.Ĭereal can be a healthy snack any time if you choose wisely. It also contains calcium, which most women need more of. With 6 or more grams of protein per 1 ounce serving, cheese is a perfect snack with a few whole grain crackers or an apple. Many of us are only getting about half of that each day. “Whatever sweetener you add pales in comparison to how much sugar is found in the pre-made packets.”įeeling hungry? Try a glass of 2 percent milk, which has about 9 grams of protein-plus 350 mg of the 1,000 to 1,500 mg of daily calcium women need. “If you prefer it sweet, drizzle on a little honey, molasses or maple syrup,” says Moore. Opt for unsweetened varieties and add your own raisins, dried cranberries, a sprinkle of nuts and a shake of cinnamon or nutmeg. The soluble fiber in oatmeal keeps you full, helps lower cholesterol and regulates blood sugar levels. The creamy texture is appealing, and nut butters will satisfy you longer than other spreads such as butter or jam, says Joan Salge Blake, a registered dietician in Boston. You’ll also find whole grains in crackers, pasta and cereal.Īdd a smear of peanut, almond or cashew butter to toast, an English muffin, or a few whole grain crackers for an added dose of protein, fiber and healthy fat. Read the label to make sure the first ingredient listed is a whole grain, such as wheat or oats. Whole grains stay with you longer than white flour, which loses nutrients and fiber in the refining process.