Healthy Diet Recommendations

Big Weight Loss makes the following healthy diet recommendations:

Estimated reading time: 5 minutes

  • Eat a variety of different foods
  • Eat real whole foods with dietary fiber
  • Avoid eating ultra-processed foods
  • Eat healthy portion sizes
  • Limit total calories based on your gender, age, and daily activity level

Discover your daily calorie need.

Dietary Fiber

Big Weight Loss recommends you eat foods with a good source of dietary fiber. Vegetables can provide you with good sources of fiber. For example, you can eat veggies such as broccoli, asparagus, and carrots.

Your Healthy Plate

Fill your plate with the following proportion of foods:

  • 50% fibrous carbohydrates – mostly vegetables and some fruit
  • 33% proteins and fatty acids – seafood, eggs, nuts, and other meats
  • 17% starchy carbohydrates – beans, peas, and whole grains 
Healthy Diet Recommendations Baked cod Recipe
Healthy Diet Recommendations Bowel of whole grain rice

To eat healthy balanced meals, fill your plate with half vegetables, a third protein, and the rest starchy carbs such as whole grain rice.

Benefits of a Healthy Diet

Benefits of Healthy Diet heart disease illustration

Scientific evidence shows eating a healthy diet is associated with positive health outcomes. Strong evidence shows a healthy diet reduces your risk of cardiovascular disease. Furthermore, evidence also indicates a healthy diet can help reduce your risk of the following: (Dietary Guidelines)

  • Type 2 diabetes
  • Certain types of cancers, such as colorectal and postmenopausal breast cancer
  • Overweight and obesity

Healthy Diet Foods

Primarily, a healthy diet has a high intake of vegetables and fruits. Big Weight Loss (BWL) healthy diet recommendation is to fill half your plate with fibrous carbohydrates. For example, fibrous vegetables such as broccoli, carrots, and asparagus. Another BWL’s healthy diet recommendation is to eat whole fruit (not fruit juice).

Drink Water

Ultra-processed products such as fruit juices have little or no dietary fiber, and many contain added sugars. Therefore, BWL’s healthy diet recommendations are to avoid fruit juices and other sugary drinks, including diet sodas. Instead, please drink water and do not add any sweeteners, including artificial sweeteners

Healthy Diet Recommendations asparagus and fish on plate
Fill your plate with half fibrous carbohydrates

Eat Less Starchy Carbohydrates

Eat less starchy carbohydrates, including legumes (beans), vegetables such as potatoes, and grains such as oats and barley. BWL’s healthy diet recommendation is to limit starchy carbohydrates to 1/6 of your meal. For example, if protein weighs 200 grams, then starchy carbs weigh 100 grams.

Eat Whole Grains

Starchy carbohydrates include whole grains, containing the entire kernel (bran, endosperm, and germ). However, the processing of refined grains removes the grain’s bran and germ. Consequently, refined grains have less dietary fiber and other nutrients. Big Weight Loss healthy diet recommendations are to eat 100% whole grain foods, such as whole oats, barley, and rice.

A good source of dietary fiber will have at least 3 grams of fiber per serving.

Beef Barley Soup
A bowel of beef barley soup with vegetables

However, your dietary fiber recommendations may vary based on your daily calorie needs. Discover the Big Weight Loss fiber recommendations and the health benefits of dietary fiber.

Strawberry Banana Smoothie

Proteins and Fatty Acids

Primary protein sources include meat, fish, dairy, eggs, seeds, and nuts. For example, full-fat greek yogurt is an excellent source of protein and a good source of fat. In particular, Fage Total 5% Milkfat has 31% Daily Value (DV) of protein and 11% DV of fat. Furthermore, milkfat contains approximately 400 different fatty acids, according to this PubMed report.

Fatty Acids in Milk Fat

Composition of fatty acids in milk fat:

  • Almost 70% of saturated fat
  • About 25% of monounsaturated fats
  • 2.3% polyunsaturated with omega-6/omega-3
  • 2.7% trans fatty acids

Dietary Fats

Plants and animals have dietary fats, which help absorb fat-soluble vitamins A, D, E, and K. Dietary fats contain a mixture of fatty acids:

  • Polyunsaturated fatty acids found in seafood
  • Monounsaturated fatty acids found in olives, grains, nuts, and animal fats
  • Saturated fatty acids mostly found in animal fats

Strong evidence shows you can reduce your risk of cardiovascular disease by eating fewer saturated fatty acids. A health diet recommendation is to eat lean meats, such as 85% lean ground beef. Furthermore, Big Weight Loss healthy diet recommendations are to avoid ultra-processed foods, such as hotdogs and sausages. 

Healthy Diet Recommendations Salmon on a plate
Baked salmon is an excellent source of protein and Omega-3 fatty acids

The unsaturated fatty acids in fish make it a healthy source of protein. The Big Weight Loss healthy fat recommendations are to eat more seafood, seeds, and nuts.

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