What Healthy Foods Should You Eat to Prevent Obesity: Dietary Guidelines to Follow

What Healthy Foods Should You Eat to Prevent Obesity: Dietary Guidelines to Follow
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Concerned About Your Weight

Are you concerned about your weight? Does obesity run in your family? Are you looking to prevent it? What healthy foods should you eat to prevent obesity?

Obesity

Obesity refers to a state of excessive body fat storage. The risk of health problems related to obesity increases if a man’s percentage of body fat exceeds 25% and a woman’s exceeds 30%. A body mass index of 29.9 or higher is a classification of obesity, however, body composition needs to be considered if an individual has significant amount of muscle mass.

The types of foods we eat and the lifestyle we live can ultimately prevent the onset of obesity. As most of us already know obesity is a growing problem in the United States. The availability of fast foods and convenience foods coupled with our hectic schedules makes eating unhealthy very easy. Altering some of your eating habits and choosing some of the healthier foods can reduce your risk of becoming obese.

The USDA and HHS release guidelines to help Americans get healthy. Its recommendations accommodate the reality that a large percentage of Americans are overweight or obese and/or at risk of various chronic diseases. Therefore, the Dietary Guidelines for Americans, 2010 is intended for Americans ages 2 years and older, including those who are at increased risk of chronic disease.

American Dietary Guidelines 2010

Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.

  • Increase vegetable and fruit intake.
    • A half cup cooked vegetables, one-cup raw vegetables, or four ounces of fresh fruit equals one serving.
  • Eat a variety of vegetables, especially dark-green, red and orange vegetables and beans and peas.
    • Examples of these types of vegetables are spinach, kale, collard greens, peppers, squash, kidney beans, and lima beans.
  • Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
    • Whole grain breads, cereal, oatmeal, quinoa, brown rice, and whole-wheat pasta instead of white bread, white rice, white pasta, and sugary cereals.
  • Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
    • 1 cup of fat free milk or yogurt equals one serving.
  • Choose a variety of protein foods, which include seafood, lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
  • Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
    • Good sources of seafood are salmon, tilapia, tuna, and shrimp.
  • Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
  • Use oils to replace solid fats where possible.
    • Olive oil, canola oil, and light butters are a good substitute for butter, margarine, and lard.
  • Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

A Message From Your RD

The above guidelines are general recommendations for the greater American population. If you have specific medical conditions that need further dietary restrictions please consult a registered dietitian in your area to help you create the appropriate eating plan for your specific needs. Also request a menu that will guide you in what healthy foods you should eat to prevent obesity.

References

Dietary Guidelines for Americans, 2010, U.S. Department of Agriculture, U.S. Department of Health and Human Services, www.dietaryguidelines.gov

Wardlaw, G. Perspectives in Nutrition Fourth Edition, McGraw-Hill, Boston, 1999.