Gastroenterologist-approved foods to support a sustained healthy weight

The American Gastroenterological Association encourages the public to use MyPlate, which is like an updated food pyramid version. Unlike a pyramid, MyPlate uses an image of a dinner plate to demonstrate how much you should eat daily from each type of food or food group. Half of your foods should be non-starchy veggies and fruits, whereas a quarter of your diet should comprise complex carbohydrates (grains). Protein accounts for another one-fourth of the MyPlate diet, while small amounts of dairy should also be incorporated. The AGA also promotes the Mediterranean diet.

When in doubt, grab colorful fruits and vegetables that are naturally low in fat and calories and are packed with antioxidants, fiber, and essential vitamins and minerals. A few good options include leafy greens like spinach, Swiss chard, and collard greens, and red or orange chilis, sweet potatoes, squash, tomatoes, carrots, and bell peppers. While it is advised to limit added sugars, fruits are naturally sweet and nutritious, and you can never go wrong with colorful and flavorful apples, grapefruit, blueberries, and strawberries. When it comes to grains, stick to whole wheat products or think of brown-colored products, like brown rice instead of white rice or whole wheat bread instead of white bread.