If losing weight is your goal, making small, simple changes to what and how much you eat and drink can make a big difference. Your eating plan should contain a rainbow-colored variety of healthy foods – dark leafy greens, tomatoes, oranges, yellow, red and green peppers, and brightly colored fruits.
The Dietary Guidelines for Americans 2020-2025 emphasizes a diet rich in fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. It also includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds. Your plan should be low in added sugars, sodium, saturated fats, trans fats, and cholesterol and should stay within your daily calorie needs.
Foods include
- Whole eggs
- Leafy greens – this includes kale and spinach
- Salmon, tuna, seafood
- Cruciferous vegetables – this includes broccoli, cauliflower, cabbage and brussels sprouts
- Chicken breast and lean meats
- Beans and legumes
- Soy products
- Avocado
- Nuts
- Whole grains
- Fruit
Foods to avoid include:
- Fast foods
- Fizzy and sugary drinks
- White bread
- Chocolate and candy
- Fruit juices
- Pastries, cookies, and cake
- Some alcohol (especially beer)
- Ice cream
- Pizza
- Foods high in added sugar
https://www.healthline.com/ nutrition/29-healthy-snacks-for-weight-loss#TOC_TITLE_HDR_7
https://www.healthline.com/nutrition/ top-9-healthiest-foods-to-eat
https://www.nhs.uk/better-health/lose-weight/
https://www.cdc.gov/healthyweight/ healthy_eating/index.html
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