Simple Ways to Design a Healthy Diet

There is no one perfect diet that will work for everyone who needs to lose weight. “Experiment with various methods for weight control,” suggests Dr. Walter Willett of the Harvard School of Public Health. “Patients should focus on finding ways to eat that they can maintain indefinitely rather than seeking diets that promote rapid weight loss.” In other words, design an eating plan that you can stick to for the rest of your life.

Whether you decide to focus on carbohydrates, fat, or calories the following strategies can help you get to and maintain a healthy weight:

Avoid “bad” fats, including trans-fatty acids and partially hydrogenated fats.

Consume “good” fats, such as omega-3 fatty acids, every day.

Eat fewer “bad” carbohydrates, such as sugar and white flour.

Eat more “good” carbs, including fruits, vegetables, legumes and unrefined grains like whole-wheat flour and brown rice.

Opt for quality over quantity. Eating a smaller amount of something delicious and nutritious can be far more satisfying than larger portions of junk foods.

Exercise more. The key to balancing the equation between calories consumed and calories used in physical activity.

Eliminate sweetened soft drinks and drink water instead.