Smart choices

When trying to lose weight try sticking to a diet full of fresh vegetable, fruits and lean proteins. No matter how much effort or work you put into your exercises, it will not help you lose weight if your diet is bad.In order words no matter how much you  exercise, if you don't make smart food choices you won't lose weight.

1. Replace processed foods with fresh vegetables.
2. Eat whole grains and breads. Limit white processed refined foods.
3. Skinless white meat and fish are generally better choicesthan red meat.
4. Best protein cooking methods are grilling, baking, steaming, or broiling.
5. Ask for sauces on the side.
6. Sauces like marinara are best. Steer clear of cream sauces.
7. Egg whites contain less fat and calories than whole eggs (17 calorie and 0.1 grams of fat, respectively).
8. Fresh whole fruit is better than juice or dried fruit. Fruits contain more fiber, less sugar, and allow for slower absorption .
9. Choose low density foods whenever possible. Low density foods are foods that are low in calories and high in water and fiber content, so you're getting fewer calories but feeling fuller.

Table by Shaun T