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From Junk Food to Whole FoodDo I Have to Eat Like a Rabbit to be Healthy?Dieting may conjure up visions of eating little but lettuce and sprouts--but you can enjoy all foods as part of a healthy diet as long as you don't overdo it. To be successful at losing weight, you need to change your lifestyle--not just go on a diet, experts say. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active. Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads. Reducing dietary fat alone--without reducing calories--will not produce weight loss, according to the NHLBI's guidelines on treating overweight and obesity in adults. Use the Food Guide Pyramid developed by the U.S. Department of Agriculture and HHS to help you choose a healthful assortment of foods. Include bright-colored (red, yellow, green, and orange) vegetables and fruits, grains (especially whole grains), low-fat or fat-free milk, and fish, lean meat, poultry, or beans. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of many of these foods may help you to feel full with fewer calories. To be sure that a food is whole grain, check the ingredient list on the food label--the first ingredient should be whole wheat or whole grain. Next: Changing Your Viewpoint Toward Sugary & Fatty Foods Previous: Knowing Where Your Going: Setting Weight Goals Adapted from: Losing Weight: Start By Counting Calories
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