| The balance between dieting and proper nutrition | | | | and orange vegetables such as kale, broccoli, |
| is a gray area for a lot of people. More often than | | | | beans, peas, carrots, sweet potatoes, winter |
| not, dieters, in their desire and eagerness to lose | | | | squash, pumpkin and other vegetables such as |
| weight, are already compromising the nutritional | | | | kidney beans, garbanzo beans, lentils and more. |
| needs of their bodies. They do not meet their | | | | Serve them fresh, steamed or grilled to lessen |
| body's recommended daily amount of calories, | | | | the fat content and the lost nutrients. Limit the |
| vitamins and minerals. | | | | amount of butter or sauces that come with the |
| This in turn leads to serious problems. Inadequate | | | | vegetable side dishes and salads, and if possible, |
| nutrition could interfere with the body's immune | | | | just leave them out. |
| system, body functions and even in the proper | | | | Opt for fat-free or low-fat dairy products. They |
| functioning of vital organs such as the liver and | | | | contain as much nutrients as dairy products from |
| kidneys. | | | | whole milk, but with lesser calories and fat. Three |
| And so, instead of being on your way to good | | | | servings or cups of dairy products are needed |
| health, improper dieting methods will only lead to | | | | every day. Those with lactose intolerance can |
| an unhealthier you, which defeats the whole | | | | choose lactose-free dairy products or |
| purpose of the dieting effort. | | | | calcium-fortified food instead. |
| Thus, people who want to lose weight must take | | | | Opt for whole grain products such as corn, rice, |
| time to plan a healthy and sustainable weight loss | | | | oats and wheat. Consume at least 3 ounces of |
| program which incorporates both exercise and the | | | | wholegrain crackers, pasta, rice, bread and cereals |
| body's nutritional requirements. | | | | daily. These are good sources of fiber. |
| People eager to lose weight must bear in mind | | | | Moderate your red meat intake. An ideal serving |
| that a healthy diet is the key to a perfect weight. | | | | size is as small as a deck of cards. Serve |
| It should not be about the loss of fat and calories | | | | lower-fat meat cuts such as tenderloin and sirloin |
| per se. | | | | tip. Go for lean poultry. Trim all unwanted and |
| A healthy diet is not an easy feat however, | | | | visible fat before cooking. Avoid frying meat as |
| specially if one has been accustomed to eating | | | | this will additional unwanted fat and calorie. |
| anything and everything he or she fancies. The | | | | Instead, serve your meat dishes either baked, |
| lifestyle is also another consideration in planning | | | | boiled, steamed or grilled. Avoid rich sauces and |
| out a healthy diet. Having a very hectic schedule | | | | creams. In addition, vary your protein sources. |
| for one may prove to be a challenge in preparing | | | | Tofu, fish and beans are rich sources of proteins |
| healthy meals, instead of relying on fast food and | | | | too. |
| pre-mixed and easy-to-cook food. | | | | Watch out for salt, sugar and fats in your food. |
| The first step is to consult dietary guidelines or a | | | | These substances, when taken in large amounts, |
| nutritionist to assess your body's nutritional needs | | | | lead to gain weight. Always read the Nutrition |
| and what your ideal Body Mass Index (BMI) is. | | | | facts labels on canned and packed food before |
| After which, you can start mapping out your | | | | purchasing them. Opt for food and beverage with |
| dieting battle plan. Generally though, it is important | | | | minimum salt and sugar content. Make sure your |
| to mix up choices within the three food groups. | | | | diet is low in trans fat and cholesterol. Most of |
| Remember, variety and balance are the operative | | | | your fat needs should be sources from |
| words in planning out your daily menu. | | | | polyunsaturated (sesame, sunflower seeds, |
| Make sure to eat a variety of fruits everyday, | | | | safflower etc.) and monounsaturated fatty acids |
| whether canned, dried, frozen and preferably, | | | | such as nuts, canola, vegetable oils and fish. |
| fresh. For those requiring a 2,000 daily calorie diet, | | | | Limit your alcohol intake to one glass daily. |
| two servings of fruit daily are needed. This is | | | | Always put a healthy attitude towards eating. It |
| equivalent to an orange, a banana and 1/4 cup of | | | | will take discipline and will power, but your over-all |
| dried fruits every day. | | | | health is always worth it. |
| Eat a lot of different vegetables. Focus on dark | | | | |