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Healthy Meals for Weight Loss

  • Eat 5 or more fresh fruits and vegetables each day.
  • Eat 6 or more servings of grains (preferably whole grains) each day.
  • Eat fat-free and low-fat dairy, legumes, seafood, and lean meats.
  • Avoid foods with more than 2 grams of saturated fat per serving.
  • Balance your caloric intake with your energy expenditure.
  • Limit junk food, which is high in simple carbohydrates and low in nutrition.
  • Limit foods high in saturated fat and cholesterol. Eat less than 6 grams of salt each day.
General food preparation and meal planning tips: Try to eat servings of fruits and vegetables at every meal. Besides being delicious, they are full of nutrients and fiber. They may even help prevent certain cancers.
  • Boil, steam, bake, roast, or broil foods rather than frying in fat.
  • Use unsaturated fats, such as vegetable oils, rather than saturated fats such as butter, shortening, and lard.
  • Use olive oil spray rather than cooking oils to prepare foods.
  • Eat white meat chicken or turkey, lean meat, fish, or seafood. Trim the skin from poultry.
  • Use low-fat or non-fat dairy products.
  • To season foods, choose lemon or lime juice, vinegar, low-sodium soy sauce, plain tomato sauce, salsa and other sauces low in fat, or mustard. Use garlic, onions, ginger, and herbs and spices to flavor foods.
  • Avoid high-fat and high-calorie condiments such as mayonnaise, oil, ketchup, salad dressing, or prepared sauces.
  • Drink seltzer, water, caffeine-free soda, tea, or coffee with meals.