Fad diets often focus on eliminating or greatly reducing a certain food group. Often these diets will work for a while, mostly because they restrict food options greatly causing you to eat less. However these lifestyles are not sustainable. A healthy diet includes calories from fat, carbohydrates, and protein in a proper balance. For the average adult you should get about 45-55% of calories from carbohydrates, <30% from fat, and 15-20% from protein.
How can you do this without eating becoming a chore? Try the MyPlate Method.
Dairy: Milk, Yogurt, Cheese
Vegetables (on-starchy): Mushrooms, peppers, celery, Brussels sprouts
Fruit: Cherries, Strawberries, Blueberries, Watermelon
Grains (Starches): Beans/Legumes, Rice, Pasta, Bread, Quinoa,
Protein: Beef, Fish, Chicken, Nuts, Eggs
The plate method can help make meal planning simple. Fill half of your plate with vegetables and vegetables, ¼ of your plate with starches/grains and ¼ of your plate with meat. If you can’t fit all your groups in at one meal, have them later in the day as a snack.
While fats and oils are not included are not included on the MyPlate they are still part of a healthy diet. Choose healthy fats (like olive or canola oil, avocados) in moderation to get the benefits of healthy fats in your diet without extra calories.