If you have decided that you want to drop a few extra holiday pounds, or you’re considering a longer term weight loss plan, there are some better choices you can make every day to help. Knowing which foods to increase your intake, which foods to eliminate all together, and which foods you can simply cut back on can be a big help. There are a few areas where you can tweak your diet a bit and make your weight loss plan sort of streamlined for better health and weight loss itself.
Bring on the fruit. Dietary Guidelines recommend two cups of fruit a day at the 2,000-calorie reference diet, which is typical. Depending on your caloric needs you will need to adjust accordingly, but this is a very basic understanding of just what a serving, or rather, two servings of fruit a day can be for you. A large orange, a fourth cup of dried peaches or apricots, or one large banana. Yes, that’s or. Getting your daily recommended allowance of fruits isn’t all that hard, and it’s a great way to enhance your weight loss plan.
Always eat a big variety- while you only actually need two cups, for the most part, bringing more fruit into your diet is a low calorie way to curb cravings and stave off hunger pangs without bringing on the calories. Fresh fruit in particular, rather than juice, is always a good bet. If you do choose juices, orange juice and prune juice are great options to increase your potassium intake.
Switch to half whole grain. Whole grains are a good source of vitamins, minerals, and fiber-all things your body needs to not only remain healthy, but to really process the calories and fats you intake better.
The best way to spot a true “whole grain” product is, they have to list that first on the ingredients list. So, if a product claims to be whole grain but it isn’t the first? You’re not eating as healthy as you think you are. Good sources of whole grains include whole oats, wheat, oatmeal, whole grain corn, popcorn, wild and brown rice, buckwheat, whole rye, bulgar, cracked wheat, whole grain barley and millet. And again, bear in mind- you only really have to transition halfway. The typical adult needs up to three servings of grains a day- that’d be three slices of bread, two cups of cereal, or a half cup of cooked rice or pasta. Again, not as intimidating as it may seem on the outset.
Portion control is always a big issue in weight loss- and, realizing that correct portions really are not all that huge can enable you to plan meals and make choices in a healthier way. For some, the idea of three servings of grains may make them shudder to think about the carbs and calories, when in fact, three servings of grains actually doesn’t have much of either.
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