Friday, December 16, 2005

What's a Healthy Diet Anyway? Part III

Last week, I wrapped up my part II article with, That said, there is a right way to eat controlled-carb and a wrong way. If you do not follow a controlled-carb plan correctly, you're still leaving yourself without your required nutrients. So, tomorrow I'll provide insights into doing a controlled-carb diet correctly and what pitfalls to avoid.

Today, this article is going to be short and sweet - it's not difficult to eat a nutrient-dense diet that is healthy, so no need to be wordy about it.

A "healthy diet" is one that meets or exceeds your nutrient requirements daily. Foods to eat are those that are nutrient-dense and whole. In my experience, for weight loss this means eating:
  • 5-9 servings or more of non-starchy vegetables & salad greens each day
  • Whatever meat, fish, poultry and game you would like with few (if any) processed meats
  • Eggs as you would like
  • Whole dairy products - cheese, cream, yogurt - up to 4-ounces per day
  • Nuts & Seeds - up to 2-ounces per day (peanuts are not nuts)
  • Fruits - up to 1-cup of berries, canteloupe, honeydew, tomatoes, pumpkin, squash, or avocado each day
  • Any natural fat or oil you want for cooking or salad dressing

When maintaining weight, as long as these foods do not cause weight gain, you can also include:

  • Up to 1-cup of whole grain foods each day (steel cut oatmeal, brown/wild rice, whole grain pasta, corn, etc.)
  • Up to 1-cup legumes each day (beans, peas, etc.)
  • A broader range of fruits
  • Up to 1-cup of starchy vegetables
  • Occassional "treats" that are sweet now and then (occassional here is defined as once a month)

The things to absolutely avoid or strictly limit:

  • Added sugars
  • Man-made Trans-fats (partially hydrogenated oils, shortening, margarine)
  • Deep fried foods from restaurants or fast food establishments (damaged fats, trans-fats)
  • Processed meats and items with nitrites
  • Foods with monosodium gluatmate (MSG)
  • Packaged, processed foods with long shelf life
  • Homogenized dairy products
  • Packaged foods that are deep fried or using oils that may be damaged
  • Artifical sweeteners (some trigger hunger and/or stimulate insulin)

If you stick with real, whole foods and limit certain foods while losing weight, you'll be on your way to a normal weight and better health in the long-term.

3 comments:

  1. I would say that whole grain foods in general are great. I think you are over-complicating the issue of weight-loss and maintaining weight. Put the focus back into daily activity and exercise, combined with a simple, healthy diet and you will have success. It's as simple as that.

    Mags
    http://roadrace1.blogspot.com/

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  2. Today's blog entry address whole grains....I don't necessarily think they're "evil or bad" but do think we're being encouraged to eat too much carbohydrate in our diets - excessive amounts.

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  3. The amounts would not be excessive if people would start to exercise. A normal diet of 65% carbs, 20% protein and the rest fat works great. IF people get off their butts and move around.

    Mags

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