Lean protein includes both animal protein and plant protein. Great nut and seed additions to your diet include: Therefore, although ALA is great, it’s important to ensure you consume DHA and EPA that is typically found in fatty fish. ALA doesn’t have many health benefits on its own, but it can be converted to DHA and EPA, albeit inefficiently (0.5%-5%). DHA and EPA are essential omega-3 fats that have a range of benefits. The other two important omega-3 fats are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are calorie-dense foods, but it is generally found in studies that they can help people lose weight ( 5, 6).įlax seeds and chia seeds do contain omega-3 fats, but this is in the form of alpha-linolenic omega-3 fatty acids (ALA). Nuts and seeds contain lots of fiber, vitamins, and minerals as well as some protein. Prepackaged oatmeal often contains additional sugars, making them less useful for fighting fatty liver. If you do eat oats, ensure they are whole or steel-cut oats. Studies have shown eating oats may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% ( 4). They contain beta-glucan a type of fiber that is especially useful for improving liver function. Oats are also an excellent type of whole grain to eat regularly. One of the easiest changes you can make to your diet is ensuring you choose whole-grain options for bread, pasta, and rice and reducing the amount of refined grains you eat. By comparison, eating whole grains can lead to a 20% lower risk of heart disease and stroke ( 3). Refined grains have shown to contribute to major swings in blood sugar levels and overeating (2). Whole grains contain all parts of the grain and these parts that aren’t removed during the refining process contain vitamins, minerals, and fiber. However, during the refining process, they lose a lot of their nutritional value. Refined grain foods are found in many baked goods and bread. They are low-calorie, but contain lots of vitamins C, E, K, folate, and fiber. They have many health benefits like lower risk of obesity, heart disease, high blood pressure, and mental decline ( 1).Ĭruciferous vegetables are also another group of vegetables that are worth eating. Generally, a good rule of thumb is to eat vegetables with various colors, as they typically have different nutrient profiles.Īlthough all vegetables are great to eat, there are certain types that are especially healthy.ĭark, leafy greens are one group of vegetables that has lots of vitamins and minerals. Vegetables contain lots of vitamins, minerals, and antioxidants. Since they also contain lots of fiber and water, they usually have a low glycemic index, which means they don’t spike blood sugar levels.įor those with diabetes, it’s recommended to speak to a doctor or dietician to better gauge what fruits to eat and how much. Low-fat dairy – such as milk and yogurtįruits contain lots of vitamins and minerals, and are excellent as a snack in-between meals to satisfy cravings.Īlthough they are higher in sugar than vegetables, this sugar is natural.Fatty fish – fish such as salmon, tuna and mackerel. Nuts and seeds – such as almonds, walnuts, flax seeds, chia seeds.Whole grains – such as whole grain bread, brown rice and oatmeal.Vegetables – particularly cruciferous vegetables and leafy greens.Fruits – such as apples, avocados and berries.This means eating nutrient-dense foods, such as: Foods to Eat on a Calorie-Controlled Planīecause you’ll be consuming fewer calories, it’s important that those calories contain all the vitamins and nutrients you need in order to function correctly. However, this can be easily adjusted if needed. The recipes and shopping list within the plan are suitable for 2 people. The plan itself contains lots of fiber, fruits and vegetables so that you can trust that what you’re eating is healthy, plus contains a good amount of protein. If you want to follow this plan as a man, then you would need to increase the portion sizes in order to match the higher energy requirements men have. Since 1200 calories are far lower than the recommended calorie allowance for men, a 1200-calorie diet should only be used by women looking to lose some weight. 8 28 Day Calorie Counted Mediterranean Plan How to Follow This Plan
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