For a fully grown adult of normal build,a well balanced diet consists of three helpings of bread or whole grain products,two cups of skimmed milk,two servings of lean meat or sprouted pulses,three servings of vegetables and two servings of fruits. For children and seniors, this amount varies depending upon the age,activity and physical condition. Plan a well balanced diet which is low in sugar,salt,fat and cholesterol but have all the constituents of food such as carbohydrates,fats,proteins,vitamins and minerals in right proportions for the overall health.
Plan your diet with minimum of fat in it. Use sensible cooking methods that do not destroy the nutritional value of vegetables and so avoid frying. Use barest minimum of oil for only seasoning and avoid oil for cooking. Remove visible fat from meat before cooking. Avoid frying the food and the most suitable methods of cooking are baking,steaming and roasting. Boil the vegetables using minimum amount of water in closed vessels so that the nutrients are not destroyed or you can also steam them in pressure cookers.
Avoid soft drinks and alcohol. Soft drinks contain sugar and so it is absolutely essential to avoid them altogether. Alcohol is another culprit that is needed to be avoided because it makes you feel careless and reduces inhibition causing you to overeat. Drink more water than usual. It is good for your metabolism and bowel movement system. Besides it also fills your stomach. Drink a large glass of water before any meal. Drink at least 10 glasses of water daily.
Avoid fatty foods by opting for low fat foods. Consume lean meat such as skinless chicken or turkey breast which are low in fat. Eat fat free yogurt and cheese. Stop frying the food but bake it instead. Avoid packaged foods even if they claim to be fat free because they are made from refined grains and are loaded with sugar.
Do not commit the mistake skipping breakfast to save on calories. It will never work because you will consume more than normal during the next meal offsetting the saving in calories. When you want to have a second helping, wait for sometime because the stomach takes about 20 minutes to send signal to the brain that it is full.
Learn about useful weight loss tips,to know how to lose weight fast for your needs.