Final answer:
Patrick should focus on including fruits, vegetables, and lean proteins in his diet to maintain a healthy weight. These food choices will provide essential nutrients and help avoid excessive intake of sugars, salts, and unhealthy fats. Following evidence-based guidelines and making informed dietary choices will support his health goals.
Step-by-step explanation:
To maintain a healthy weight, Patrick should include fruits, vegetables, and lean proteins in his diet. These food items are rich in vitamins, minerals, and fiber, all of which are essential for good health. Consuming whole foods instead of processed snacks and fast food will provide the necessary nutrients without excessive sugars, salts, and unhealthy fats. Evidence-based dietary recommendations suggest incorporating a variety of vegetables, whole fruits, whole grains, low-fat dairy, and a mix of protein sources like seafood, lean meats, legumes, and nuts into one's diet. Moreover, making choices like selecting water over sugary beverages, small portions of fries, or adding fruit can significantly reduce calorie and fat intake while enhancing overall nutrition.
When making dietary choices, it's important to avoid foods high in added sugars and solid/saturated fats. Opt for unsaturated oils like olive and canola oil, and select low-fat or fat-free dairy products. Substituting more vegetables and fruits in place of foods high in added sugars and sodium is an effective strategy to transition from a nutrient-poor to a healthy diet.