What to Eat

What to Eat

America is fat, and it is getting fatter. Considering the millions of diets and diet products available to us this is astounding! How can this be? I have averaged out the numbers from several different sources and found that about 33% of Americans are classified as obese, 32% are overweight, 30% are normal weight, and 5% are underweight.  My overall wellness plan will target all but that 5% who are underweight. The goal is for all to get into that normal weight zone.  If you are in the underweight zone, I apologize but I don't know much about how to help you gain weight, if indeed you want to.

Americans these days want instant gratification.  They want to take a pill that "Takes off 10 Pounds Instantly!" and they're willing to pay a lot of money for this miracle pill.  The business of fast and easy weight loss products and plans is booming! So why are we all getting fatter? Obviously because these products don't work. I'm sorry to say this but most diets don't work.

 It's funny to me because the answers are right there for all to see. I've seen several good overall plans that balance exercise and nutrition properly to promote healthy permanent weight loss with a life long life style change. This is exactly what is necessary and it really is the only way.  On other diets you are basically starving yourself, in one way or another, of something your body really needs.  As soon as the diet is over your body naturally will fight to overcome this deprivation and you will almost always gain the weight back. And usually more!

When the average American sees one of these sensible plans they say "that's too much work" or "I don't have time to exercise, or cook" or " I don't want to give up eating (or drinking) that."  I'm sorry but if you really want to lose weight or just maintain a healthy weight you need to eat properly and exercise. That's it. That's the only way. So let's get started.

The Good Foods

1. Vegetables
   
2. Citrus Fruits
3. Fiber Rich Foods
4. Lignans
5. Protein                                            

There are certain foods that actually help you lose weight. In the list above numbers 1 through 4 will help you lose fat, especially around your belly, which is a problem for almost all men and women over age 40.  Although protein is not necessarily a fat-burning food it is essential to the growth and maintenance of lean muscle tissue.  At this point I'm not going to get into portion sizes or meal planning. What I'm going to do is to give you a list of foods that help promote fat and weight loss.

Vegetables -  Broccoli, Cabbage, Cauliflower, Kale, Spinach, Bok Choy, Collards, Beets, Rapini, Brussels Sprouts, (my favorite, see picture), Arugula, Yams, Asparagus,Watercress, Radishes, Daikon

Citrus Fruits- Oranges, Grapefruit, Tangerines, Lemons, Limes, Tangeloes

Fiber Rich Foods-Oatmeal, Oat Bran, Dried Peas and Lentils, Apples, Pears, Strawberries, Blueberries,Whole Grain Breads and Pasta, Barley, Couscous, Brown Rice, Carrots, Zucchini, Celery, Tomatoes, Cucumbers, Wheat Bran, Seeds

Lignans- Flax Seeds (milled or unmilled), Sesame Seeds, Flax Seed Oil

So stock up on these things and get started eating healthy. 

Protein-Fish, esp. Tuna, Salmon, Tilapia, Poultry, Lean Red Meat, Eggs, Beans, Nuts, Tofu, Shrimp

I would recommend about 5 oz. of protein with every meal.

Other Foods

Calcium is important, especially for women, so you're going to need some dairy products. I recommend lo-fat yogurt and cottage cheese as well as skim or 1% milk.  While I was researching this topic some other foods came up that don't really fit into my five main categories. These are- Almonds, Avocado, Papaya, Chili peppers, Garlic, Olives, Olive oil, Apricots, Kiwi Fruit.

Next: What not to Eat