Healthy Food Chart

  When it comes to food basics in weight loss here are some fundamentals you should know for long term-success:

• I’ve said this numerous times before but it bears repeating, you will lose weight more effectively if you consume whole unprocessed foods verses all the prepackaged foods, especially frozen dinners, shakes, and bars. (They may be all right in a pinch but not all the time.)
• A healthy diet plan should have a proper balance of all the macronutrients. It should not exclude specific food groups. Even Dr. Atkins, low-carb guru, added healthy carbs later in his plan, but in moderation.
  
• Know your calorie allotment and portion sizes for each food group. The public is deluded when it comes to knowing what portion sizes are. Portions served in restaurants are not  usually “normal" serving sizes.  Again, your portion sizes should be in accordance with your individualized calorie range and macrobalance. (Most people eat generally too little fruits and vegetables so make sure you are striving for at least five servings a day.)
• There are also three major ingredients to avoid or minimize if you are attempting to lose weight: High fructose corn syrup, hydrogenated or trans fat, artificial sweeteners,  and MSG, (monosodium glutamate.) Any one of these additives could possibly interfere with your weight loss.
• Don't forget to record your food to keep you honest! Research indicates this is one the most effective tools for weight loss!