Healthy Food for a Healthy Weight

An eating plan that helps manage your weight features a variety of healthy foods. Here are them!


Fresh, frozen, or canned fruits, all are great choices. Try fruits such as pineapple, mango, or kiwi. When fresh fruit is not in season, try a dried, canned, or frozen, alternative. However, be aware that canned and dried fruit may contain added sugars or syrups. Choose canned fruit packed in water or in its own juice.


Add variety to steamed or grilled vegetables with an herb like rosemary. You can also panfry vegetables in a non-stick pan or try canned or frozen vegetables for a quick dish – just microwave and serve. Choose canned vegetables without added butter, salt, or cream sauces.

Calcium-rich foods

Besides fat-free and low-fat milk, you are also recommended to use low-fat and fat-free yogurts that add no sugars. They come in various flavors and can be a great dessert option.


If your favorite recipe calls for breaded chicken or frying fish, try healthier alternatives by grilling or baking. You should also even try dry beans instead of meats. Search the internet and magazines or ask your friends for recipes with fewer calories and you may be surprised to find that you have a new favorite dish.

Comfort Foods

The key of healthy eating is balance. You still can enjoy your favorite foods which may be high in calories, fat or added sugars. But ensure that you eat them only once in a while and balance them with healthier foods as well as more physical activity.

Some tips for using comfort foods are:

  • Eat smaller amounts. If you like a chocolate bar, eat a smaller size or only half a bar.
  • Eat them less often. If you eat these foods every day, cut back to once per week or once per month.
  • Try a lower-calorie version. If your macaroni and cheese recipe include butter, full-fat cheese, and whole milk, try making it with less butter, low-fat cheese, non-fat milk, adding fresh spinach and tomatoes. And remember to not increase your portion size.