Choosing Your Daily Fare

A UH student recently emailed us to help with weight loss...




Q: What foods should I include daily and in what quantities in order to lose weight?







A: We could probably talk days and days about this subject...so here is our best effort at keeping it short. First off, don't forget your basic food groups. This is a good place to start. Whole grains, lean proteins, vegetables, fruits, and low fat dairy are the building blocks of a balanced diet.

• Make half your grains whole and eat at least a handful at each meal. Examples of whole grains are whole wheat bread, brown rice, oats, whole wheat pasta, quinoa...
• Eat several handfuls of vegetables at each meal. If you are trying to lose weight, fill half of your plate at lunch and dinner with vegetables. Choosing many different colors of vegetables throughout the day helps you get the vitamins and minerals you need.
• Try eating fruit in between meals as a snack. Eat several servings of fruit throughout the day (3 seems like a great number!). Pair fruit with your 3 servings of dairy...think fat free yogurt with a sliced banana, a fresh apple with a slice of cheese.
• Eat a source of protein at each meal, concentrating on lean proteins. For breakfast: milk, yogurt, and eggs work great. At lunch and dinner choose at least a handful of lean protein: chicken, fish, lean beef, pork tenderloin. 
• Drink water or beverages without calories throughout the day. Cutting out calories from juice, soda, and sports drinks can help with weight loss.
• Minimize added sugars and added fats. When choosing fat, choose plant sources like nuts, seeds, plant oils (instead of butter or lard).