The basics of eating for weight loss

The trick to losing weight or staying healthy is always “diet and exercise.” I don’t know about anyone else, but I have more trouble with the “diet” part than I should. It’s always difficult to know exactly what your body needs without being a nutrition major or taking a bunch of health classes (and no, taking Man’s Food does not count.)

So, instead of pouring over exactly how many calories, grams of fiber, sodium, vitamin A, etc. I need, I follow a little “meal template” that’s useable for every meal.

• Don’t be afraid of carbohydrates: You always hear talk about how “bad” carbs are for you, but don’t forget that they are what gives you energy to power through your day! A rule I like to follow is to never fill more than half my plate with carbohydrates, whether it is whole wheat pasta for dinner or oatmeal for breakfast.
• Fruits and veggies every day (and preferably every meal): vitamins and minerals from veggies and antioxidants from fruit help you stay healthy, and can even strengthen your immune system. I like to have a few sweet fruits such as blueberries, strawberries and cantaloupe with my breakfast and mix broccoli, spinach or carrots with lunch and dinner.
• Protein isn’t just for bros: I’m not encouraging you to eat a giant T-bone steak with every meal, but incorporate some protein into both lunch and dinner. Chicken breast or turkey are both great options, and try to only have red meat every other day. Remember to only fill less than half your plate with protein. Portion control is key!
• Snack in moderation, but snack away: If you get hungry in between meals, go ahead and grab a healthy snack like an apple or yogurt parfait. They will keep you on track and not starving at your next meal, which may result in unhealthy choices.