What Types of Food Should I Eat to Lose Weight?

Food is any material eaten to give nutrition to an organism for growth, maintenance, or survival. It can be in the form of seeds, roots, meat, and even plants. More specifically, food is generally of animal, plant or fungal source, and has essential nutrients, including vitamins, proteins, carbohydrates, and fats. The diet of humans is a very complex one, as it involves the necessity for many different food types and quantities in their diet.

The four main food groups are Fruits and vegetables, Milk, Eggs and Cereals, Grains (including rice), Oils and Fats. The diet must contain enough of each to ensure adequate levels of all the important nutrients. Food that provides only some of the above is known as micronutrients; these include carbohydrates, proteins, fat, calcium, magnesium, iron, potassium, sulphur, iodine, zinc and vitamins A, C, E and K. Food that provides all the above in appropriate proportions is referred to as macronutrients; these are essential for growth, development, maintenance, and stamina. The major categories of food that fall within the group of macronutrients are carbohydrates, proteins, fat, fruits, vegetables, and cereals.

There are two kinds of fat: those found in raw foods, and those that come from animal source oils. Most fats are unsaturated fats found in tropical fruits and nuts, seeds, nuts, and oils from olives, sesame seeds, sunflower seeds, palm oil and tallow. Some fats are saturated fats derived from meats, milk, eggs, fish, poultry and dairy products.

Carbohydrates, which include both complex and simple carbohydrates, are the main source of energy in the human body. Different carbohydrates provide different amounts of energy. Simple carbohydrates are those found in fresh fruits and vegetables, whereas complex carbohydrates are those present in beans, nuts, legumes, whole grains, potatoes, rice and breads. Fats, produced by plants and animal sources, are important nutrients in a balanced diet; however, excessive fats should be avoided because they increase weight and reduce the concentration of essential fats in the body.

Meats and dairy products supply protein, minerals, iron, zinc and vitamins B and E. Protein is the building block of muscle and tissue. Therefore, food sources that provide a lot of protein should be included in the diet. Milk is an excellent source of protein; therefore, milk should be a part of a regular diet. Dairy products such as cheese, yoghurt, butter and milk itself are good dietary choices. Eggs are another good choice as they provide protein and calcium.

Grains, which include wheat, barley and oats, make up a large percentage of the total carbohydrate content of the food. They have a low-fat content, and they can be used to replace some of the more frequently-occurring carbohydrates in the diet. As long as they are added to the diet in small amounts, they should not be reduced from the menu completely. Oatmeal is a perfect example of a grain that has been virtually eliminated from the American diet; therefore, people who are watching their cholesterol levels and want to reduce their intake of saturated fat should also eat oatmeal instead of sugared cereal.