A significant percentage of the American population is mildly overweight or obese. Many Americans have been told to lose weight in order to lower their risk factors for illness. Ideally, weight loss should have three components: calorie control, exercise and a time frame. Weight lost in a short period of time may be easily regained. It is best to set goals over a period of time and attempt to meet them. One of the best ways to do so is on a weekly basis with a sensible meal that meets your nutritional needs.
Follow a Few Food Rules
Aim for at least three meals per day plus two small snacks. This will help satiate hunger pains. Eat a wide variety of foods each week so that you do not become bored. Choose apples one day and pears the next. Eat seasonally for maximum taste. Eat apricots in the spring, cherries in the summer and squash in the fall. Use alternatives to fat such as herbs. Let yourself have a small treat every so often such as a small bar of chocolate or a serving of ice cream. Avoid eating out if possible, as you may not know exactly what's in the food you are being served.
Follow a Few Beverage Rules
Drink water if you feel hungry. You may actually be thirsty instead. Keep low-calorie or no-calorie cold or hot drinks within easy reach. Buy herbal teas, flavored seltzers and low-calorie fruit or vegetable juices. Consider making your own at home for maximum freshness.
Breakfast Choices
Start with 1-1/2 cups of bran flakes with half a banana on top. Eat with half a cup of skim milk. For another breakfast choice, toast a whole-wheat muffin. Sprinkle 1/4 cup of cheddar cheese on top. Serve with half a grapefruit topped with 1/2 teaspoon of sugar. Another excellent breakfast choice is 1/2 cup oats made with a cup of fat-free milk. Serve with raisins, a sprinkle of cinnamon and a serving of fresh fruit.
Lunch Choices
For lunch, serve a spinach salad topped with a hard-boiled egg, 2 ounces of chopped turkey breast and 1 ounce of low-fat cheese. Make another lunch from a pita pocket stuffed with 3 tablespoons of hummus. Serve with a salad of cucumbers and tomatoes. Yet another good choice for a lean lunch is a low-fat peanut butter and jelly sandwich made from two slices of whole-wheat bread, 1 teaspoon of low-fat peanut butter and 1 teaspoon of jelly. Add a piece of fruit and a serving of steamed vegetables.
Dinner Possibilities
Grill 3 ounce of lean steak, chicken or turkey breast. Flavor with lemon and herbs. Add a side salad of lettuce, tomatoes, cucumbers and carrots topped with 1 teaspoon of low-fat dressing. Serve with a baked potato or a 2-ounce portion of brown rice or couscous. For an alternative, boil 2 ounces of whole-wheat pasta. Top with sprinkled fresh tomatoes, 1 ounce of Parmesan cheese and 1 teaspoon of olive oil.
