Foods to include: fresh fruits and vegetables, fish, legumes, nuts, seeds, and whole grains such as brown rice and oatmeal.
Foods to avoid: added oils and butter, non-lean red or processed meats, baked goods, bagels, white breads.
It is not uncommon to become deficient in necessary nutrients, vitamins and minerals while losing weight. Consult with a nutritionist or other knowledgeable clinician about how to prevent this during your weight loss program.
It is easy to consume hundreds of calories a day from sugar-sweetened sodas, teas, juices or alcohol. This is a waste of your calories. Unless you are having a meal supplement healthy smoothie, drink water or unsweetened tea or coffee. Add a splash of fresh lemon or orange if you need taste. Don't mistake dehydration for hunger; if you think you are hungry and it is not a scheduled meal or snack time, have a drink of water.
Too much of any food, even low-calorie vegetables, will result in weight gain. Never make a habit of estimating a serving size or eating food right out of the bag. Use measuring cups, measurement guides or count out the appropriate amount for a serving. Guessing leads to overestimating and the potential to eat much more than what the serving really is.
If you are eating out, you can still have a good idea of how much you can eat by using these size comparisons:
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