Dear Editor,

I need a more healthy diet. Can you give me suggestions as to the foods I should include in my diet plan? I need to lose 50 pounds but losing weight seems so difficult. No matter what I try, it doesn’t work. Maybe, I’m eating the wrong foods. Please help.
 

         ~ Melissa
 

Dear Melissa,

Try to keep your calorie intake between 1200 and 1500 calories per day and expect to lose 1 to 2 pounds per week. Include plenty of vegetables and 3 to 5 servings of fruits. Plan each meal by writing on paper exactly what you will eat for the day. Any healthy eating plan should be well thought-out. Never eat whatever is available, that’s the quickest way to ruin your diet.

Most people do not like to plan their foods but it’s essential to make plans for every food item that goes into your mouth. Losing weight is serious business and only the dedicated are successful.

Get a calorie counting book that gives calories value for all types of foods. Write down the food along with the corresponding calorie value. Stay within your calorie range and eat 4 to 5 small meals per day.

Some low calories foods you can include in your plan are:

• Soups
• Yogurt (low fat / sugar free)
• Salads (low calorie dressing)
• Sandwiches (easy dressing or low calorie dressing)
• Skinless chicken with vegetables …. Available at many Asian restaurant and fast food.
• Whole grain cereal
• Beans (limit to 1 serving)
• Low fat chili
• Spaghetti

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