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Step 1
Load up on vegetables. Green and brightly colored leafy vegetables are packed with vitamins, minerals, fiber and phytochemicals, and plant substances that help fight disease. Vegetables are low in calories, too. Try to fit at least three half-cup servings of cooked (or one cup raw) vegetables into your daily diet.
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Step 2
Make at least two fruits a day your goal. Like vegetables, fruit offers abundant vitamins and minerals, and plenty of phytochemicals. Fruits have a high water and fiber content, which fills you up and leaves less room for fatty foods. Choose whole fruits instead of juice; there are far more calories in fruit juice.
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Step 3
Choose "skinny proteins" each day to get the necessary half-gram of protein per pound of body weight. Turkey breast, skinless chicken, egg whites, fish, lentil, beans and tofu are all great sources of protein.
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Step 4
Fill up on whole grains to eat less and to feel full longer. Brown rice, whole wheat bread and pasta, oatmeal and couscous are excellent choices.
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Step 5
Ramp up the "good fats." Unsaturated fat help lower the "bad" cholesterol without decreasing the "good" cholesterol. Good sources are olive oil, nuts and avocados. Include fish in your diet at least two times a week. Fish is a great source of omega-3 fats, the superstar of fats.
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Step 6
Go for fiber. Insoluble fiber help with digestion while soluble fiber helps keep blood sugar levels steady, which extends energy. Sweet potatoes, apples, beans and barley are just a few good sources of fiber.
