Every commercial diet plan has different tenets when it comes to what should and should not be eaten. Knowing what to eat on a diet is one of the most important aspects of benefiting from that plan. There are basic rules that should always be followed when dieting; they promote not only weight loss but optimum overall health as well, according to the USDA "My Pyramid" food pyramid.

Breads and Carbohydrates

The first grain listed in the ingredients of any bread products you buy should be whole grains, whole wheat, oats or millet. Baked goods should never have more than 3 grams of fat per serving. Always choose whole wheat breads and baked goods, even when it comes to pizza dough, pie crusts and other similar food items. Bakery items that do not come with nutritional information should be avoided.

Fruits and Vegetables

Dark green leafy vegetables have the highest nutrient content, including spinach, arugula and watercress for example. Deep orange and deep red fruits such as melon, papaya, mango and oranges are also rich in vitamins, including vitamins A and C. Fresh fruits and vegetables are always best in terms of nutrients.

Dairy

Choose fat free or low fat milk and other dairy products including yogurt and cheese. Buttermilk is also an option; it does not contain butter, is available in low-fat and non-fat versions and it has a thicker texture, combating the thinness of most low and non-fat milk products. Choosing lower fat options for dairy products, including milk, cheese, yogurt and cottage cheese, can have a profound impact on weight loss without sacrificing flavor or nutrients.

Meat, Poultry and Proteins

Choose lean cuts of meat such as sirloin, flank and tenderloin. Select meat is leaner in comparison to choice. Skin on turkey and chicken is high in calories and fat and should be trimmed away before cooking. Water-packed tuna and other fish varieties are preferable to fish packed in oil. Tofu and beans can also be eaten to provide protein--only half a cup constitutes a serving. Two tablespoons of peanut butter is equal to an ounce of meat in terms of protein but it is much higher in fat and should be used sparingly.

Source:

Dieting for Dummies; Jane Kirby; 2003

USDA Food Pyramid