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The balance between dieting and proper nutrition is a gray area for a lot of people. More often than not, dieters, in their desire and eagerness to lose weight, are already compromising the nutritional needs of their bodies. They do not meet their body's recommended daily amount of calories, vitamins and minerals. This in turn leads to serious problems. Inadequate nutrition could interfere with the body's immune system, body functions and even in the proper functioning of vital organs such as the liver and kidneys. And so, instead of being on your way to good health, improper dieting methods will only lead to an unhealthier you, which defeats the whole purpose of the dieting effort. Thus, people who want to lose weight must take time to plan a healthy and sustainable weight loss program which incorporates both exercise and the body's nutritional requirements. People eager to lose weight must bear in mind that a healthy diet is the key to a perfect weight. It should not be about the loss of fat and calories per se. A healthy diet is not an easy feat however, specially if one has been accustomed to eating anything and everything he or she fancies. The lifestyle is also another consideration in planning out a healthy diet. Having a very hectic schedule for one may prove to be a challenge in preparing healthy meals, instead of relying on fast food and pre-mixed and easy-to-cook food. The first step is to consult dietary guidelines or a nutritionist to assess your body's nutritional needs and what your ideal Body Mass Index (BMI) is. After which, you can start mapping out your dieting battle plan. Generally though, it is important to mix up choices within the three food groups. Remember, variety and balance are the operative words in planning out your daily menu. Make sure to eat a variety of fruits everyday, whether canned, dried, frozen and preferably, fresh. For those requiring a 2,000 daily calorie diet, two servings of fruit daily are needed. This is equivalent to an orange, a banana and 1/4 cup of dried fruits every day. Eat a lot of different vegetables. Focus on dark and orange vegetables such as kale, broccoli, beans, peas, carrots, sweet potatoes, winter squash, pumpkin and other vegetables such as kidney beans, garbanzo beans, lentils and more. Serve them fresh, steamed or grilled to lessen the fat content and the lost nutrients. Limit the amount of butter or sauces that come with the vegetable side dishes and salads, and if possible, just leave them out. Opt for fat-free or low-fat dairy products. They contain as much nutrients as dairy products from whole milk, but with lesser calories and fat. Three servings or cups of dairy products are needed every day. Those with lactose intolerance can choose lactose-free dairy products or calcium-fortified food instead. Opt for whole grain products such as corn, rice, oats and wheat. Consume at least 3 ounces of wholegrain crackers, pasta, rice, bread and cereals daily. These are good sources of fiber. Moderate your red meat intake. An ideal serving size is as small as a deck of cards. Serve lower-fat meat cuts such as tenderloin and sirloin tip. Go for lean poultry. Trim all unwanted and visible fat before cooking. Avoid frying meat as this will additional unwanted fat and calorie. Instead, serve your meat dishes either baked, boiled, steamed or grilled. Avoid rich sauces and creams. In addition, vary your protein sources. Tofu, fish and beans are rich sources of proteins too. Watch out for salt, sugar and fats in your food. These substances, when taken in large amounts, lead to gain weight. Always read the Nutrition facts labels on canned and packed food before purchasing them. Opt for food and beverage with minimum salt and sugar content. Make sure your diet is low in trans fat and cholesterol. Most of your fat needs should be sources from polyunsaturated (sesame, sunflower seeds, safflower etc.) and monounsaturated fatty acids such as nuts, canola, vegetable oils and fish. Limit your alcohol intake to one glass daily. Always put a healthy attitude towards eating. It will take discipline and will power, but your over-all health is always worth it.
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