Food for thought

Want to lose weight? Start by choosing all the right foods and watch the scale start to drop
Nov. 8, 2009 | By: The Health Local Staff

There are a plenty of different theories out there about what to eat if you want to lose weight. Some diets advocate cutting out all carbs, others all dairy. Some suggest you eat nothing but grapefruit, and one even suggests you eat nothing but cookies! Sorting through all that advice can be tricky. Here’s some food for thought about what to eat when losing weight.

Don’t cut out food groups: Canada’s Food Guide for Healthy Eating recommends you choose foods from all four food groups: Fruits and veggies, grains, dairy and meat and alternatives. Cutting out one food group – say dairy or grains – just isn’t a sustainable way to lose weight. Instead, try choosing a variety of foods from each food group and limiting those “extras” that aren’t part of the four food groups, like fat, sugar and salt.

Choose fruits and veggies first: You can’t go wrong with a diet high in fresh fruits and vegetables. Try to make at least half your plate filled with vegetables at each meal and choose fruits and veggies as the base for your snacks.

Go for whole grains: Choose whole grain breads, pasta and brown rice over “white” foods like white flour, white pasta, white bread and white rice. Whole grains have more nutrients and fibre than their processed white counterparts, and will help you feel full for longer.

Get lean – meats, that is: When choosing protein from the meat and alternatives group, try choosing leaner cuts of meat like skinless chicken breasts, fish and lean beef. Stay away from fatty cuts of meat, bacon and high-fat sausages, which will not only increase your bad cholesterol but also pack a high-calorie punch.

Skim and skinny: When choosing dairy products, go for lower-fat versions of your favourites. Lower-fat yogurt, skim milk and low-fat cheese is a better way to get your dairy than choosing their higher-fat counterparts. You’d also be surprised how much 1% milk tastes like 2% milk – you won’t even know the difference!