Make Healthy Food Choices and Lose Weight

Expert Quote

“Because a diet is something that you do every day and every night, day after day, week after week, month after month, the diet you follow is one that you have to be able to enjoy and sustain over time. This is very hard to do if you ask yourself to take on an extreme diet or one that's highly restrictive. It can feel like punishment. It's not fun to eat one way and have all your friends and family eat another. It's important to think in terms not of diet, but of healthy eating habits, not losing sight of the enjoyment of food. ”

Cyndi Thomson Ph.D., R.D.

Meet our Medical Experts »

There is no magic bullet or single food that will make you lose weight quickly. In fact, the safest way to lose weight is to do it slowly — about a pound a week.

How to make healthy food choices AND reduce your daily caloric intake:

• Go for variety. Buy a new fruit, vegetable, or whole-grain product each time you shop for groceries, to keep from getting bored with your diet.
• Choose low-fat or no-fat milk and dairy products to save calories.
• Limit saturated fat, salt, sugar, and alcohol to reduce calories.
• Limit smoked or pickled foods. They tend to have a lot of salt and nitrates.
• Eat small portions (no more than 6 to 7 ounces a day) of lean meat or poultry without the skin.
• Eat lots of fruits, veggies, and whole grains. Eat at least 2 cups of fruit and 2 1/2 cups of vegetables each day and 3 ounces or more of whole grains. You will feel full longer and may be less tempted by junk food.
• Cover your plate with the low-calorie foods. Fill two-thirds of your plate with vegetables, fruits, whole grains, and beans, and one-third or less with meat and dairy products.
• Drink water or low-calorie drinks if you're hungry between meals, or eat sugarless candy or fruit. Avoid lemonade, sweetened ice tea, and juices.
• Keep low-calorie snacks on hand, such as:
  • carrot and celery sticks
  • bite-sized pieces of broccoli, cauliflower, or other vegetables
  • low-fat cottage cheese
  • apple slices
  • raisins
  • orange sections
  • rice cakes
  • low-fat frozen treats
  • pretzels
  • air-popped popcorn
  • sugarless hard candy
  • flavored decaffeinated coffee with low-fat creamer
  • fruit tea or herbal tea
  • water flavored with lemon or lime
  • broth or bouillon
  • low-fat gelatin

How to cut fat out of your daily diet:

How to cut calories when you eat out at restaurants:

• Go in with a plan. Look at menus before you go (you can find some on web sites) and decide where and what to eat. Many chain restaurants offer low-calorie menu options that follow Weight Watchers or other eating plans.
• Avoid casseroles. They often have high-calorie sauces and lots of high-fat cheese.
• Choose steamed, baked, or boiled vegetables, rather than those in sauces or with cheese. Ask to NOT have any added butter, even with baked or broiled fish.
• Choose calorie-free beverages. Regular soda pop has about 150 calories per serving. Water has zero. If you drink two glasses of water instead of two colas with your meal, you've saved 300 calories.
• Avoid alcohol. Alcoholic beverages are empty calories. And after you have one or two you may be more tempted to order dessert or a plate of high-fat nachos.
• Ask for sauces, dressings, butter, and sour cream on the side so you can control how much you use. Or ask for your dish to be made without sauce or cheese.
• Order each item separately (a la carte), so you can get everything prepared how you want it, rather than ordering a combination plate with less flexibility.
• Don't eat mindlessly. Ask the waitperson to remove the bowl of chips/bread/peanuts after you've had a small portion.
• Order regular sizes instead of jumbo or super sizes.
• Order meat/seafood that is broiled or baked rather than pan-fried or deep-fried.
• Order an appetizer portion instead of a meal-size portion. Many restaurants offer the same dishes in both sections of the menu.
• Wrap it up. Ask for half of your entree to be wrapped up to go when you order. Eat it for lunch the next day.
• Share an entree with a friend and order an extra side salad with the dressing on the side.