In order to successfully lose weight, an individual must burn more calories than they eat. It is important to keep in mind that no successful diet should eliminate any certain food group. Those who are seeking healthy weight-loss should eat a well balanced diet including all food groups. It is also important to set realistic goals that are measurable and achievable. An example of an appropriate goal would be, “Increase the number of vegetables I eat each day.” There is adequate evidence to recommend that a healthful meal plan should be abundant in whole grains, vegetables, and fruit and restricted in fat, especially saturated fat. The goal is to provide a satisfying volume of food yet reduce caloric intake. Stay away from alcohol, sugary drinks such as soda, and high fat foods and try to stay active. Here is a list of foods that can help to guide your choices: Choose | Avoid | water, diet soda or sugar-free drinks fat-free or low-fat milk whole grain breads whole wheat pasta cereals, popcorn (low-fat) baked potatoes gelatin yogurt fresh and frozen fruit and vegetables lean meats such as chicken, and lean cuts of beef fish, egg whites low-fat cheeses
| regular soda, Kool-Aid, sweet tea whole milk, buttermilk white breads and pastas, biscuits, doughnuts sugary cereals fast food and french fries ice-cream cakes, pies, cookies, candy processed cheeses, sour cream vegetables prepared in extra fat such as butter fried or fatty meats and fish, peanut butter, bacon, sausage, chicken with skin egg yolks
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If you would like more information on this diet, ask your doctor to refer you to an MUSC Outpatient Dietitian. Call MUSC Outpatient Scheduling at 843-876-0888. | 
