What Is the Proper Way to Diet?

What Is the Proper Way to Diet?

Michael Pollan, author of "Food Rules: An Eater's Manual," writes that to maintain a healthy diet, you should "Eat food. Mostly plants. Not too much." Pollan recommends changing your eating habits in ways that will last a lifetime. To diet properly, follow the USDA recommended guidelines for healthy eating and cut back on the foods and drinks that put you over the recommended daily calorie intake, substituting healthy choices instead.

Daily Calories

According to the 2010 Dietary Guidelines published by the USDA Center of Nutrition Policy and Promotion, men should consume 2,000 to 3,000 calories each day and women should consume between 1,600 and 2,400 depending on age and level of activity. No one can be expected to know the calorie count for all foods, but you should have a general understanding that high-fat and high-sugar foods have more calories than fruits, vegetables and whole grains

Reduce Portion Size

Reduce your portion sizes to reduce calories. If you want to eat high-fat foods, eat a very limited quantity to stay below the recommended daily calorie count. For a more healthy, proper diet, eat larger portions of healthy, but low-calorie, foods, such as fruits, vegetables and whole grains. Save calories by ordering a 6-oz steak for instance instead of the 12-oz one. To avoid having seconds, make your plate up in the kitchen and put left-overs away before sitting down to eat.

Stick to a Plan

Making changes gradually and with commitment is a good way to achieve success, according to HelpGuide.org. The website recommends eating a salad with lots of different vegetables every day. Experiment with fruits added to salads too---oranges cut into a salad add a refreshing variation.

Planning also includes making choices. Avoid buying high-fat snacks at the grocery store. Save ice cream, chips and crackers for times when you are at a party to keep them out of your own pantry. If you frequently stop at a fast-food restaurant on the way home from work, plan to drive an alternate route to break the habit. HelpGuide.org also suggests keeping a regular supply of food on hand for quick, easy cooking at home, such as frozen vegetables, canned beans and bagged salad mixes.

Learn to Love Whole Grains

Whole grains are more filling than products made with white flour. And they are full of nutrients that reduce your risk of serious diseases. Instead of eating a sugary cold cereal, switch to rolled oats microwaved for two minutes and topped with a few raisins. Invest in a rice cooker and cook a large batch of brown rice that you can eat over a few days mixed with different ingredients for variety. Toss in herbs and cooked mushrooms the first day and serve the rice as a salad the next day with salad dressing and raw vegetables

Tips

According to Healthykids.org, one can of soda has more sugar than a chocolate candy bar. The website recommends cutting back on the soda and sports drinks you drink each day. Save them for an occasional treat instead of everyday beverages. HealthyKids.org also suggests finding an activity such as taking a walk, grooming the dog or talking on the phone instead of eating when you are bored