What Is A Vegetarian Diet?

What Is the Vegetarian Diet? 

People who follow a vegetarian diet don't consume meat, poultry, or seafood, but they eat eggs, dairy, and other animal-derived foods like honey. Fruits, vegetables, beans, legumes, and soy-based products, among others, are all included.

Both environmentalists and health experts promote plant-based diets as healthier for our bodies and healthier for the planet.1 A plant-based eating lifestyle can provide substantial health benefits, but like any diet, it is essential to choose nutrient-rich foods and eat in moderation to get the benefits you're looking for.

The 2021 U.S. News and World Report Best Diets ranks the vegetarian diet number 9 in Best Diets Overall and gives it an overall score of 3.6/5.

What Experts Say

"The vegetarian diet limits animal products to varying degrees. Experts agree this can be an earth-friendly and healthful way of eating, but care should be taken to ensure that food variety provides nutrition and satisfaction and is not a restrictive weight loss diet in disguise."

—Chrissy Carroll, RD, MPH

The 7-Day Diet Plan 

A vegetarian diet emphasizes fruits, vegetables, grains, beans and includes eggs and dairy in some variations. Most people eat the standard three meals a day with snacks as desired.

The 7-day meal plan laid out below is just one idea of what to eat for three meals per day. This is not an all-inclusive meal plan. If you are eating a vegetarian diet, you may find other meals that work well for you.

• Day 1: California summer vegetable omelet, orange juice; baked potato with chickpeas, zucchini, squash, and cherry tomatoes sauteed in olive oil, kale salad with toasted nuts; Mediterranean quinoa stuffed peppers
• Day 2: Whole-wheat toast with avocado, spinach, and everything-bagel seasoning; shredded Brussels sprouts and roasted lentil salad; spicy vegan tomato and plantain stew
• Day 3: Charred white bean breakfast pizza; egg salad sandwich on a bagel with fresh fruit; Brown rice pasta with healthier Alfredo sauce
• Day 4: Whole grain toast with eggs, sauteed kale, grapes; cabbage and white bean sauté with garlicky greens, brown rice; carrots, cucumbers, cherry tomatoes, hummus; bean, quinoa, and cheese stuffed bell pepper, side salad
• Day 5: Steel-cut oats with berries and almond milk, flaxseed, peanut butter; fruit and yogurt parfait; chickpea salad sandwich, cottage cheese, grapes; whole wheat pasta with seitan tomato vegetable sauce, garlic bread, green salad
• Day 6: Egg, mushroom, and cheese omelet, asparagus, grapefruit; chickpea and lemon soup with greens; yogurt with berries and nuts; tofu stir fry with bell pepper, zucchini, and broccoli on rice
• Day 7: Green smoothie with whey protein and coconut milk, peanut butter toast; strawberries, almonds; vegetable lasagna, side green salad; Asian tofu lettuce wraps, quinoa, broccoli
  

What You Can Eat 

There are many different variations of the vegetarian diet. The main limitation is to avoid meat, poultry, and seafood. That means there are many compliant foods, including all plant-based foods (and other animal-derived foods, such as dairy products).

Grains 

All grains are eaten on any version of the vegetarian diet.

• Wheat
• Rice
• Oats
• Amaranth
• Quinoa
• Barley
• Rye

Beans and Legumes 

Beans and legumes are important staples on any vegetarian diet, as they are a source of protein.

• Black beans
• Chickpeas
• Kidney peans
• Split peas
• Lentils
• Adzuki beans
  

Fruits and Vegetables 

All fruits and vegetables are eaten on any version of the vegetarian diet.

• Broccoli
• Spinach
• Lettuce
• Carrots
• Peas
• Corn
• Tomatoes
• Avocado
• Bananas
• Apples
• Berries
• Grapes
• Melons

Oils 

Plant oils are used as healthy fats on any vegetarian diet

• Coconut oil
• Avocado oil
• Olive oil
• Grapeseed oil
• Canola oil

Eggs and Dairy 

The most common type of vegetarian diet is the lacto-ovo version, in which meat and seafood are avoided but dairy and eggs are included. Ovo-vegetarians eat eggs but avoid dairy, meat, and seafood. Lacto-vegetarians consume dairy but avoid eggs, meat, and seafood.

What You Cannot Eat 

Some people consider the pescatarian diet a variation of a vegetarian diet. Pescatarians eat plant-based foods and seafood. The flexitarian diet is primarily vegetarian but includes occasional meat or seafood-based meals. The vegan diet consists of no meat, dairy, eggs, or animal by-products, including honey.

 7-Day Pescatarian Meal Plan & Recipe Prep 

Meat and Poultry 

Most versions of the vegetarian diet avoid all meat and poultry, except the flexitarian diet, which is a hybrid version.

• Beef
• Chicken
• Lamb
• Turkey
• Pork
• Venison
  

Seafood 

Most vegetarian diets avoid seafood, except the pescetarian diet, which is considered by some a version of a vegetarian diet.

• Fish (salmon, halibut, tuna, etc.)
• Shellfish (oysters, clams, mussels, etc.)
• Crustaceans (shrimp, lobster, crabs, etc.)
  

How to Prepare the Vegetarian Diet & Tips 

On the lacto-ovo vegetarian and lacto-vegetarian diet, you consume foods in all food groups including vegetables, fruit, grains, fat-free or low-fat dairy, protein foods, and oils. Those who adhere to an ovo-vegetarian diet would not consume foods from the dairy group. But milk alternatives (such as nut-based products) are widely available.

Instead of meat and seafood, vegetarians consume protein-rich grains, soy products like tofu, and vegetables with protein. It is fairly easy to eat a balanced diet on a vegetarian plan and to get your recommended intake of nutrients.

You don't need to follow any specific meal timing when you begin a vegetarian diet. However, if you currently consume a traditional American diet, experts often recommend a gradual approach to make the transition easier.

Some people try going meatless one day each week before fully adopting the vegetarian diet. Others use the flexitarian diet and slowly eliminate meat from their diets.

 Best Vegetarian Meal Delivery Services

Sample Shopping List 

The main products to avoid on a vegetarian diet are meat, poultry, and seafood. There are many foods you can include with a vegetarian diet, and they don't have to break the bank. Fruits and vegetables can be purchased fresh, frozen, or canned, and organic or conventional. Beans are available dried or canned.

Keep in mind that this is not a definitive shopping list. If you are consuming a vegetarian diet, you may find other foods that work best for you.

• Vegetables (broccoli, cauliflower, carrots, zucchini, Brussels sprouts)
• Fruits (apples, banana, pears, oranges, peaches)
• Beans and Legumes (pinto, black, cannellini, kidney, chickpeas)
• Grains (brown rice, quinoa, barley, oats)
• Nuts and Seeds (almonds, cashews, peanuts, flax, chia)
• Eggs
• Tofu
  

Pros of the Vegetarian Diet 

People following a vegetarian diet may enjoy several benefits documented by research.

• Large variety of foods to choose from: Beans, legumes, vegetables, fruits, nuts, and seeds are just the beginning of what you can eat as a vegetarian. You may even discover new foods you hadn't previously tried.
• May aid weight loss: A vegetarian diet may help you reach and maintain a healthy weight, and some researchers even believe that a vegetarian diet can help you live longer.2 Whether you lose weight depends on how many calories you consume, not necessarily on the source of the calories, but fruits, vegetables, and legumes are a lower-calorie source of nutrients.
• Better for the environment and animals: Many people follow a vegetarian diet to promote the ethical treatment of animals. While some animal products are consumed (if you consume eggs and dairy), this diet does not promote the farming of animals for slaughter. There is also evidence that a vegetarian diet is better for the environment.3
• Reduced risk of diseases: Several studies have shown that those who consume plant-based diets experience a reduced risk of cardiovascular diseases, cardiometabolic risk factors, and some cancers.2 There is also evidence that a plant-based diet may have preventative effects against high blood pressure,4 diverticular disease,5 eye cataracts,6 kidney stones,7 and gallstones.

Cons of the Vegetarian Diet 

While the vegetarian diet has many benefits, it also has a few drawbacks to consider.

• Potential nutrient deficiencies: The main downside to this diet is that nutritional deficiencies are possible if you don't follow a well-balanced eating plan.
• Processed vegetarian foods can be unhealthy: Vegetarian diets may minimize the risk for certain diseases. However, consuming too many processed vegetarian foods can be unhealthy and lead to unwanted weight gain.
• Lack of certain vitamins: Nutrients that may be lacking in a vegetarian diet include vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc.8 In addition, without meat and seafood in the diet, it is possible (but not likely) that your protein intake may be lower than recommended. This can be avoided by consuming plenty of beans, legumes, nuts, seeds, and soy.
• Potential for dependence on processed foods: Processed vegetarian foods, such as meat alternatives, cheese-like products, microwavable meals, and other convenience foods can be high in calories, fat, added sugar, and excess sodium. If your meal plan includes many of these foods, you are less likely to gain health benefits while on a vegetarian diet. In fact, researchers have found that an unhealthy plant-based diet (including sweetened juices, refined grain products, fries, and sweets) is associated with a higher risk of coronary heart disease.9

Is the Vegetarian Diet a Healthy Choice for You? 

Vegetarian diets are abundant in healthy plant-based foods, such as fruits, vegetables, grains, beans, and more. They eliminate meat, poultry, and fish, and in some variations, dairy and/or eggs.

When properly planned, a vegetarian eating pattern can be a nutritious and delicious way to reduce disease risk and consume healthy, balanced meals. Some people may end up eating more processed vegetarian foods high in sugar and salt, which do not contribute to nutrient goals and may lead to excess weight gain.

The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services included a Healthy Vegetarian Eating Pattern as part of the 2020–2025 Dietary Guidelines for Americans.10 The guide provides recommendations for the consumption of various food groups based on intake goals ranging from 1,000 to 3,200 calories per day.

On a well-balanced vegetarian diet, you are also likely to limit some foods in accordance with the USDA's advice. For example, most of the saturated fat consumed in a standard American diet comes from meat and dairy products. Most of these foods are eliminated or reduced on a vegetarian diet.

These healthy foods are recommended on a healthy diet:10

• Vegetables and dark, leafy greens (kale, spinach, broccoli, Swiss chard, green beans) 
• Fruits (apples, berries, melon)
• Grains (quinoa, brown rice, oats)
• Lean meats (chicken breast, fish, turkey breast)
• Beans and legumes (all beans, lentils, peas)
• Nuts and seeds (walnuts, almonds, sunflower seeds)
• Dairy (reduced-fat milk, cheese, yogurt) 
• Oils (olive oil, avocado oil) 

Healthy vegetarian diets can also include soy products and should include additional grains, nuts, seeds, and legumes. Everyone's calorie needs differ based on age, weight, sex, and activity level. Check out the following calculator to determine what yours are.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

What About Snacking?

I know it’s hard to get into a new routine. I talked about eating 5 or 6 times a day. It’s a great idea for losing weight if you can make the change. You're eating very small quantities every time you eat, the idea is that you never get full. You only eat enough to get to the next meal.  So you have to eat about every 3 or 4 hours, no longer or you’ll start to get hungry.

You start by eating a good breakfast, not big but filling. I eat oatmeal. Remember to eat healthy, let’s say about 7 a.m. Then about 10 you eat again, maybe fruit and yogurt. Take lunch at about 1 p.m., but not a big lunch, remember you ate at 10. So you bag something from home, a half sandwich, and a piece of fruit. Around 4p.m. you eat again, maybe the other half of that sandwich. Now you get home so at about 7 you eat again, something small like half a breast of chicken and some vegetable like broccoli. And about 10 or later eat something small, preferably fruit. The secret is to eat healthy food all day and only small portions.

If you noticed out of the foods I recommend there’s only meat mentioned once a day. Sandwiches should be made with Avocado, cheese,  or peanut butter, something with nutrition but not meat. Some people will need to eat that meat and vegetable either at 1,4, or 7. Only 4 oz. of meat all day, and avoid red meat. Lean pork, chicken breast, turkey breast, or fish. An try to eat fish 3 times a week, but avoid the fish high in Mercury.

Yes, reducing calories can help you lose weight, but the calories you do eat must be fortified with nutrition. You have to keep up your strength. Look for ways to put more protein in your diet, like eating dairy products, beans, and vegetables like broccoli. Now more than ever you have to start eating what’s right for you and not what you like. Eating 1000 calories a day of the wrong food won’t help you. You won’t get rid of the cravings.

Cravings are a subconscious state of mind. It’s your body telling you that you missing the nutrition that you should have eaten. So you keep eating not knowing what you are missing. It’s all subconscious thoughts. When you stop eating the food you like and start to eat the food your body needs your body fat will begin to shrink. You’ll start to lose weight and you'll start to feel better.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover. 

Also, follow me on Twitter @gertsraymo70369 to get links to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

How Long Will It Take To Lose My Fat?

 Good question. How much do you weight, how much do you want to lose. The bigger percentage of fat that you have the longer it takes to lose it. Are you doing any exercise now and how long have you had the extra fat?

The answer is different for everyone. If you are only 20 pounds or so over your goal weight, then a 200-pound man can expect to lose about 2 pounds a week depending on your diet, age , and activity level. Personally, I lost almost 20 pounds of fat after I retired at 66. If you’re a woman who weighs about 140 and wants to lose 20 pounds than 2 pounds every week might be too much to expect. Middle-aged women will find it more difficult but not impossible. The same three variables will still be critical. For instance, a young woman who has had a baby recently will lose her 20 pounds faster than a woman in her late 40’s who has carried the extra weight for a few years. If you have been overweight for some time, it will take longer to lose it. Losing your body fat is possible no matter what your condition. We all should stay in shape and it’s never too late.

So, several things being considered, 20 pounds may take 2 months for a new mom to lose, or it might take a man 200 pounds age 65, one year to drop the weight. This is what you need to consider; your weight and your age, what kind of physical shape am I in? The better the condition the more exercise you’ll be able to do. How motivated are you? You have to stay with it. And don’t forget the diet, you can’t cheat, if you’re going to reach your goal. So, changing your diet doesn’t mean cutting back, it means eating fresh foods, forget about all those foods you were eating and start eating better quality foods, eat your big meals early in the day, stop snacking and don’t eat after dinner.

If you’re on a 2 pound a week weight loss program, it doesn’t take much to stop losing and start gaining. Yes, it will take time but if you’re going to be thin for the rest of your life, go slow and keep it up. Once you reach 10 pounds of lost weight, you’ll start feeling better, but don’t stop and don’t start cheating. Even after you reach your goal, don’t stop. That’s how everyone else gains the weight back. Whatever you're eating stay with the program. And I did have to stop drinking alcohol until I reached my goal and then I could go back to a drink occasionally without gaining. You see, alcohol will mess with your metabolism and that stops the fat burning process. Now after you reach your goal your metabolism is back to normal, and an occasional drink doesn’t hurt. Everything you put in your mouth has calories except water, black coffee, and black tea. 

I stopped smoking cold turkey back in the seventies and it’s just as tough. But when you make up your mind that you must do it, then and only then will you lose weight. Remember it’s a change of lifestyle and not about dieting for a few weeks.

How long it takes to lose weight is a question that’s impossible to answer. Most people don’t want to make a long-term commitment to a new way of living, even though that’s what it’s going to take.

If you follow this blog, in the archives, there is over 200 posts, all the posts are related to diet, exercise and losing weight. Most people fail at weight loss because they’re not really serious, their clothes are starting to get tight, and they don’t want to buy a new wardrobe. O.K., that’s a reason, but not a good reason. They will probably fail. Another popular reason for losing weight is someone is nagging you, maybe it’s your spouse or your doctor. Those reasons will carry a little more weight and you’re going to try harder, but most people just end up on diet pills. They take the easy way out. And most of them won’t keep the weight off. The problem with diet pills is that you can't take them forever. 

I always tell people that they have to change their life. Make time to exercise and start eating the right food and quit eating the junk. Stop over-eating and only eat good snacks, like fruit or nuts. 

Go through a list of dos and don’ts and stick to it and don’t give up. That’s why most people fail to lose weight, they give up.

Follow me on Twitter @GertsRay70369

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Losing Weight For Beginners

If you haven’t tried this before losing weight can be intimating. It’s not easy and most beginners feel like it’s “no biggy”, I’ll drop 20 pounds easily. Then after they yo-yo up and down a few times and get nowhere they usually quit trying. Most weight loss enthusiasts forget to diet. Changing the diet is the most important part of losing weight. Actually, you have to change your diet first and after you have the new diet under control then worry about the exercise part. I’ll write about diet tomorrow.

Beginners should start out slow, exercise will help you lose weight faster than no exercise, but you need to be careful. Doctors will often manage your weight loss for you if you ask, but that means more trips to the doctor. That only works if you’re going already and if you have a lot to lose then it’s a good idea. Most of us will never do that. So maybe a trainer will work for you. A trainer can be expensive if you keep him long-term but that’s usually not necessary. He’s there to help you learn how to do this on your own.

Increasing your activity level not only helps you to lose weight, it can also improve your overall health and help decrease your risk for many serious conditions. If you are ready to get moving but don’t know where to begin, start with an exercise guide for beginners that you can find on the internet. You can Google anything. I use it as a reference guide.

The list of the health benefits that regular exercise brings is impressive. From managing cholesterol to increasing cardiovascular endurance to decreasing your risk of developing serious diseases (such as diabetes), becoming more active can improve virtually every aspect of your health. Understanding the many health benefits of exercise can help you stay motivated to keep moving when you feel like giving in.

When it comes to getting more active, many of us don’t know where to start. But putting it off could be putting your health at risk. Becoming more active is as simple as doing more around the house or walking to errands. Scheduling regular, planned exercise is the next step. The most important part of getting more active is to just get up and do it today instead of waiting for tomorrow.

Walking is one of the most popular forms of exercise for beginners. It is safe, easy, and enjoyable, and it works for weight loss. Just walking for half an hour most days of the week can bring noticeable weight-loss results in a matter of weeks. Walking also doesn’t require any expensive equipment or trips to the gym, which makes it one of the most budget-friendly forms of exercise.

Indoor Bikes for Absolute Beginners Indoor bikes are a great way to experience bicycling even if you never learned how to ride a traditional bike. You can choose between different types of bikes and set your own resistance level to make your workout harder or easier based on your personal needs. An indoor bike allows you to feel like you are on a bicycle without worrying about the safety issues that riding on the open road brings.

Swimming is an excellent form of exercise for beginners because it is the gentlest of all of the aerobic activities you can do. But that doesn’t mean it doesn’t work — the average 150-pound person can burn a little over 200 calories with 45 minutes of swimming. Swimming does not jar your bones or damage your joints, making it a good option for many ages and ability levels.

Joining a gym is the same as making any major purchase. You need to make an informed decision and consider some important factors before you sign on the dotted line. These days, with money tight, it’s more important than ever to know if what you will be getting in return for your monthly fee meets your own personal needs. It’s also a good way to meet a trainer.

“O.K., why do the exercise, I’ve lost weight before and didn’t exercise.” A lot of people ask that question. Of course, you can lose weight without exercise, but if you don’t exercise most of the weight you lose will be muscle and only about 20 or 25% will be fat. You don’t have to get crazy and work out 2 hours a day, but 30 minutes a day will do wonders. Mall walking is great for beginners, just try to keep an even pace, you can window shop after your walk.

Exercise along with a change in your diet and after a few months you will see a difference. You’ll feel better, be happier, and have more energy. You’ll love your new life.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Ladies, Trouble Losing Weight?

 This is just a tip, but Hormone levels can cause weight problems.

If your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. 

"If you're an apple shape and overweight, too, it's a good idea to see your [healthcare provider]," said Dr. Kashyap. That's because some people with PCOS have a higher risk of developing type 2 diabetes. 

In some cases of PCOS, the body may be unable to make enough insulin, a hormone that helps your cells absorb sugars. Without enough insulin, you may develop high blood sugar, which damages your body’s systems.

Dr. Cheskin also added that people with higher testosterone levels tend to carry more fat in their bellies. On the other hand, people who have higher levels of estrogen than others typically find more weight around their lower half.

When ladies often have trouble losing weight, they usually give up rather than keep trying. Often though, no one thinks about Hormone levels. This is just one simple tip that can help you or get you back on track. If you can't lose weight there is always a reason and it's usually very simple. 

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Losing Weight Is All About Your Diet

 This author has nailed it for me. She says everything I wanted to say. Losing weight is all about changing the way you're living and the food you're eating.

Remember, there’s no quick fix. You didn’t put on the weight in a week and you’re not going to lose it in a week. Exercise will tone and firm the body, but to lose weight you have to change your diet.

5 Great Ways to Change up Your Diet

You don’t have to overhaul your entire diet to get a big health boost. Here are five simple changes you can put into action today for high-impact results.

1. Load Up on Fruits and Veggies

You know fruits and vegetables are good for you, but did you know they should fill half your plate at every meal? That’s what the Academy of Nutrition and Dietetics recommends, and for good reason: Packed with vitamins, minerals, and fiber, fruits and vegetables make you less likely to get heart disease, high blood pressure, and some cancers.

Your daily goal: 2 cups of fruit and 2.5 cups of veggies.

Sound like a lot? “Think about eating them all day,” says Cheryl Forberg, RD, author of Flavor First: Cut Calories and Boost Flavor.

Top your morning eggs with salsa (yes, it counts!), lunch on vegetable soup or a sandwich topped with sprouts, snack on a strawberry-banana smoothie, and for dinner add chopped-up veggies to your meatloaf or pasta sauce.

2. Choose Better Fats

Saturated and trans fats can raise your bad cholesterol level and your risk of heart disease. By cutting back on animal-based foods like butter, bacon, and untrimmed meats, as well as pantry staples like cookies and crackers, you can keep these at bay.

Eating less bad fats can be as easy as switching from whole milk to fat-free milk, eating a turkey burger instead of a beef burger, and switching from peanut butter to lower-fat nut butter, I like almond butter. A lot of grocery stores today let you grind your nuts. The store near my house has 4 different nuts to choose from.

You do need some fat, of course. Plant-based foods like olive oil, nuts, seeds, and avocados contain healthy fats that are essential for energy and cell growth. To add more good fats to your diet, snack on almonds instead of chips, cook with olive oil instead of butter and top your sandwich with a slice of avocado instead of cheese.

Also, some fish (such as salmon) is high in good-for-you omega-3 fatty acids. The American Heart Association recommends eating fish at least twice a week.

3. Drink Water, Not Lattes

If most of what you’re drinking every day isn’t plain water (think soda, coffee drinks, sports drinks, and juices), you’re probably overloading on added calories and sugar. “People think juice bars are great, but if you’re having a jumbo, you’re not doing yourself a favor,” Forberg says.

Water, on the other hand, goes a long way in boosting health. Every cell in your body needs it to work properly. Water also helps your digestion.

Trade sugary drinks for water. Aim for about six to eight glasses a day. To help reach that goal, start and end your day with a tall glass of water and keep a water bottle with you during the day.

Need more flavor? Drop a slice of lemon or lime into your glass.

4. Eat More Fiber

Want to reduce belly fat, have more energy, and lower your risk of heart disease, type 2 diabetes, and certain types of cancer? Simply bump up your fiber intake.

Fiber-rich foods like fruits, vegetables, whole grains, and beans can also lower your cholesterol and boost digestion. Plus, fiber makes you feel fuller longer, which is great for keeping off extra pounds, says Jessica Crandall, a spokeswoman for the Academy of Nutrition and Dietetics.

To get more fiber, replace refined bread with whole-grain bread, choose brown rice instead of white rice, and switch to whole-wheat pasta.

Start your day with a bran muffin or oatmeal. Snack on an apple, a cup of berries, or popcorn.

You can also add fiber to your usual foods. “Sprinkle high-fiber cereal on top of your yogurt or add flaxseeds to your salad to give it a flavor pop as well as a high-fiber benefit,” Crandall says.

5. Keep Portions in Check

Reaching for a smaller plate may be the easiest thing you can do for a healthier diet. A study by Cornell University found that people eat less that way.

Why? It’s an optical illusion. “Your mind is tricked into eating less by being visually satisfied,” Crandall says.

“Portion control is good for many different things, whether it’s obesity, high cholesterol, or diabetes,” she says. If you’re trying to lose weight, portion control is key.

More strategies for keeping your portions in check:

• Eat from a plate (not out of a bag).
• Avoid nibbling in front of the TV.
• Buy single-serve portions.
• Eat slowly, enjoying the flavors and aromas of every bite.

Too many of us are stuck in a rut. We eat the way we use to eat when we were still in school or worse, we eat like we use to eat in college, eating cheap restaurant food or just too much restaurant food. I talked about this in an earlier post, But the only thing a restaurant cares about is making money and that means making food that tastes good. Almost everything on the menu today is smoother in something or marinated in something. That’s what adds the calories.

I’m a big believer in portion control and getting nutrition from the food you eat. I am not a believer in taking pills as a daily vitamin. I do take “vitamin D”, it’s not easy to consume Vitamin D in the proper quantity so a supplement is necessary. I don’t like pills because you never know if they’re working. Is my body really absorbing everything? With food you can be sure your body will absorb everything you feed it.

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.