Healthy Eating Plan for Weight Loss

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When trying to form a healthy eating plan for weight loss, it's important to have adequate water intake, to eat fruits and vegetables daily and to eat high-fiber carbohydrates. Find out why protein is important in weight loss diets with help from a registered and licensed dietitian in this free video on health and nutrition.

Part of the Video Series: Health & Nutrition
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Video Transcript

My name is Christine Marquette, and I'm a registered and licensed dietitian with Marquette Nutrition and Fitness, and I've been asked about a healthy eating plan for weight loss. Now, the main thing you want to keep in mind when you're thinking about eating healthy are the basic tenants -- having adequate water intake, making sure that you have some type of fruit or vegetable on a daily basis, making sure when you choose some type of starch or carbohydrate that it's a high-fiber source. So when it comes to grain products, you would want a whole grain bread. You'd want whole grain rice, meaning brown rice or wild rice. If you're using pasta, if possible, use a whole wheat pasta. When it comes to beans, use whole boiled beans rather than beans that have been refried in oil. When it comes to protein foods, if you choose to eat meat, make sure that you use the leanest sources of meat. Remove all of the visible fat. Choose the leanest cuts available -- anything with loin in the name tends to be leaner. If you're eating poultry, try to remove the skin from the poultry. If you don't eat meat, you still need to make sure that you're including good sources of protein. That could be things such as nuts, seeds, nut butters, all types of beans, tofu. You really need the balance where you have something from each major group. So again, you have to have some type of fruit, some type of vegetable, some kind of whole grain, and a a high-protein food. You also need to make sure that you still include some fat in your diet. Ideally, it's going to be the healthiest sources of fat, which are your plant-based fats, meaning oils such as canola oil, olive oil, the actual olives themselves, or avocados or nuts or seeds or nut butters. Those are all very beneficial fats that our body needs to a certain extent. The main thing is practicing portion control. You can think of your vegetables as your free group that you can eat as many of your vegetables as you want. Your fruits in moderation, particularly if you have a condition such as diabetes. Your starches in moderation -- again, making sure you choose whole grain. And your proteins, you want the leanest source possible. So some of...those are some of the basic tenants of eating healthy.


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