Healthy Food Chart

From Diet Blog Share:

When I weighed 305 pounds, my diet did not contain a lot of healthy foods. I didn’t get to be obese by eating too many fruits and vegetables! Rather, I got to be fat by eating way too many sweets, fatty foods, and restaurant meals.

Twelve years ago, as I began my journey towards a healthy weight, I realized I didn’t just need to lose weight, but I also needed to gain back respect for my body. One way to gain respect for my body was to feed it with good, healthy foods.

I had read all the diet books I could get my hands on, but finally settled on using a combination of fat percentage, portion sizes, and exercise to lose weight. I knew I could lose weight by just cutting calories, but I wanted more than just temporary weight loss. I wanted to have a lifelong change that would result in losing weight, yes, but also in gaining a healthy body and mind.

It took me 14 months to lose 150 pounds, and during that time, I made a lot of changes in my life. I ate the proper portion sizes, exercised regularly, and turned away from foods that didn’t move me towards my ultimate goal.

Here are five things I did to help me make the change:

1. Bought food that resembled its original form
Orange drink may be orange, but the orange color doesn’t have anything to do with a real orange! After all, an orange contains not only Vitamin C, but fiber, phytochemicals, beta-carotene and other minerals. So when possible, I bought fresh fruits, vegetables, and whole grains.

2. Cooked food without added oil
We do need some fat in our diet, but adding in unnecessary oil can add a lot of calories each day. When I sautéed vegetables for a dish, I would sauté them in water or broth. No one could ever tell the difference!

3. Ate a wide variety of food
I greatly expanded my family’s palette of foods. I tried new vegetables, unusual fruits, and whole grains. Each time I made a meal using a new ingredient, I knew I was helping my family walk down a healthy path. In the past, I was encouraging them to eat the junk food right along with me.

4. Snacked smart
Instead of using snacks as another opportunity to eat junk, I picked snacks that were good for me, like fruit, fresh veggies, cheese pieces, baked chips, popcorn, or a very small handful of nuts.

5. Still had the occasional treat
I knew if I cut all “fun” food out of our family’s diet, I’d have a revolt on my hands. So we still ate the occasional treat.

If you are trying to lose some weight, don’t forget that the ultimate goal isn’t just the number on your scale, but your overall health. Now, 12 years later, I feel younger, and have more energy than I did during the 10 years I suffered with obesity. I’d encourage you to make some healthy changes today. You’ll be glad you did.