APRIL 24, 2025

Lose weight…by enjoying ALL the food groups

I promise, you read that correctly!

For nearly 2 months, my daily diet has included multiple servings from EACH and EVERY food group…yes, including carbs and fats! Do you know I’ve also been able to enjoy wine and dessert in moderation?! 

AND…I’ve never had weight come off more easily, nor been in a better mood when meal planning. 

It’s so important to reap the benefits from a well-rounded diet. Eating from all the food groups gives your body a complete range of nutrients it needs to function, heal, and feel good. Each group plays a different role, and together they support your health in a more balanced, sustainable way. 

Here’s the breakdown…

1. Fruits & Vegetables: Packed with vitamins, minerals, antioxidants, and fiber. Fruits and veggies help reduce inflammation, support immune health, and improve digestion. They are also linked to better skin, mood, and long-term disease prevention. No surprise here, as this has been preached since my Sesame Street days!
2. Whole Grains: Provide energy, B vitamins, and fiber. They help with digestion, steady blood sugar, and fullness. I love to kick off my day with a bowl of low-sugar oatmeal. This is probably my favorite food group!
3. Protein: Builds and repairs muscle, skin, and organs. A diet in protein helps support metabolism and immune function. For me, egg whites are unlimited and I try to enjoy fish 2-3 times per week.
4. Dairy (or fortified alternatives): Rich in calcium, vitamin D, and protein. Dairy is essential for strong bones and teeth. It can also support gut health (yogurt with probiotics is a great example of this!). As someone who is usually deficient in vitamin D, it’s important for me to get these servings in.
5. Healthy Fats: Found in nuts, seeds, olive oil, avocado, and fatty fish. Fats are crucial for brain health, hormone balance, and joint lubrication. They also help absorb fat-soluble vitamins (A, D, E, K).

When trying to lose weight, I know the default for a lot of us is to skip food groups, especially the carbs and the fats. Doing so, however, can lead to deficiencies, low energy, mood swings, and/or muscle loss. Including a mix keeps meals satisfying and prevents cravings or overeating later! As a recovering binge-eater, I can speak from experience on this. Since I’ve started balancing my food groups correctly, I have not had, nor even desired, an episode.

Please note that my results can be attributed to an individualized nutrition plan made for me under the guidance of a weight loss counselor. I’m so grateful for the coaching I’ve been given under Jerri Verschleiser Bavaro, owner of Love of Food Weight Loss Counseling. Thank you for helping me on my weight loss journey, and showing me how I can truly enjoy my food guilt-free! Give her page a follow if you think she can help you, too!

Download my weekly food log template here, or modify according to the servings best for you and your body.