When we talk about healthy, low-fat, high-carbohydrate foods, we are usually referring to foods that have very little or no calories at all. However, in general, the average daily amount of calories is less than twenty percent of your total daily intake, although individuals active with exercise or strength training can actually eat more.
Unfortunately, most high-calorie food choices don’t come close to meeting these guidelines. In order to avoid being fat (not much) or hungry (still very hungry!) person day after day, it’s necessary to learn how to select healthy foods that you love. Here are some ideas on what to include in your healthy, low-calorie diet:
* Choose healthy foods that are full of fiber and contain little sugar. In particular, the fiber content of the food determines how much water it will retain. Therefore, you should limit any high-calorie food choices that include processed foods like chips, cookies, or candy bars. Also, avoid high sugar foods such as candies, baked goods, soft drinks, and sodas, as they will add calories to your diet. Instead, eat foods like fruits, vegetables, lean proteins, nuts, and whole grains.
* Limit your intake of foods that are high in carbohydrates (sugar), particularly bread, rice, pasta, cookies, candy bars, cakes, pastries, and snacks. In general, you should be eating about half of your daily calories as carbohydrates, although you can still eat many snacks each day as long as they are healthy and low-fat.
* Avoid foods that are high in fats. This includes butter, cheese, hot dogs, bacon, sausage, and other forms of fat-filled food. While it is okay to eat foods like potatoes or baked goods with a little fat, do not eat them too often, as high-calorie foods can cause problems like diabetes, heart disease, cancer, stroke, obesity, and other health problems.
* Include several smaller servings of healthy meals throughout the week and cut back on your snacking by only eating a snack once or twice a day. If you are trying to lose weight, this is an excellent way to start.
* Include plenty of fruits and vegetables. Although most people think of fruits and vegetables as foods to put into the trash, research shows that eating several servings of fruits and vegetables each day can be beneficial to your health.
* Include plenty of dairy foods in your diet. Fruits and vegetables contain a lot of vitamins and minerals, so they are a rich source of protein and fiber. In addition, they are an excellent source of healthy saturated fats.
* Stick to one type of food rather than eating all kinds of different kinds of foods every day. For example, if you are eating a large bowl of chicken wings every night, don’t eat the leftovers for breakfast, because they contain high-calorie food.
* You can still have some carbohydrates in moderation. The key is to make sure they come in small amounts so that you will feel full longer.
* Drink plenty of water. Water is good for the heart, skin, and body. By increasing the amount of water you drink, you can feel full for a longer time and burn more fat.
* Don’t eat every hour of the day. Eating too much at one meal or snack time can cause overeating later in the day, which can cause weight gain and other health problems.
* Eat several smaller meals every day. Each meal should be at least two hours long. Eat them late in the evening and before bedtime.