1. Eat plenty of foods high in fiber are fruits, vegetables, nuts, and wheat. This is a carb "good", nutritious, filling, and relatively low in calories. They should provide 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there is less effect on insulin and blood sugar, as well as provide other health benefits. These foods also provide important vitamins, minerals, and phytochemicals.
2. Be sure to include fruits and green vegetables, orange, yellow, such as broccoli, carrots, cantaloupe, and citrus fruits. Antioxidants and other nutrients in the diet may help protect against the development of several types of cancer and other diseases. Eat five or more servings a day.
3. Limit your intake of sugary foods, processed grain products like white bread, and salty snacks. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds for a year. Many sugary foods are also high in fat, so they're calorie-dense.
4. Reduce animal fats. It's rich in saturated fats, which increase blood cholesterol levels and have other adverse health effects. Choose lean meats, skinless poultry, and products without fat or low-fat or nonfat milk.
5. Reduce consumption of trans fats, supplied by hydrogenated vegetable oils used in most processed foods in supermarkets and at many fast food.
6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil margarine for butter.
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