What Type Of Diet Maintains Wellness?

A healthful diet supports a strong, nourished and energized body. However, so many ideal diet plans are out there that you might not be able to differentiate the bogus ones from the truly nutritious ones. The type of diet that maintains wellness is one that offers a balance of nutrients without causing you to eat more calories than you can burn off every day, according to MedlinePlus.

Minimum Calorie Needs

If you are overweight or obese, aim for a slow loss of 1 to 2 lb. per week until you reach the ideal range for a person of your height and sex, recommends MedlinePlus. To lose 1 lb. every week, you would want a deficit of about 500 calories per day because 1 lb. equals 3,500 calories. However, unless explicitly instructed to do so by a doctor, don't consume any fewer than 1,200 daily calories if you are a woman or 1,500 daily calories if you are a man. If you drop too low in your caloric intake, you'll increase your risk for ailments such as anemia and osteoporosis.

Breakdown of Nutrients

Carbohydrates such as grains should make up 45 percent to 65 percent of your diet, according to MayoClinic.com. Stick to mostly fiber-rich carbohydrates such as whole grains, fruits and vegetables and limit your intake of added sugars from treats such as candy and cakes. Protein should make up 10 percent to 35 percent of your diet, but stick with mostly plant sources of protein such as soy, beans, lentils and low-fat animal sources such as seafood and poultry, recommends MayoClinic.com. You might be tempted to ditch fat because it is high in calories, but fat should make up at least 15 percent of your daily calories and at least 20 percent if you are a woman of reproductive age, according to the U.N. Food and Agricultural Organization. Total fat should make up no more than 35 percent, and the majority should come from unsaturated sources such as nuts, seeds, avocados and vegetable oils.

Eating Habits

Eating regularly throughout the day will help you maintain a healthful weight, according to the Center for Young Women's Health. It will offer you steady energy and reduce your chances of eating unhealthy foods or overeating, according to the Nemours Foundation. Aim for three small meals and prepare healthy between-meal snacks such as grapes, whole grain pretzels and celery with peanut butter. Pack snacks in your purse, backpack or briefcase for a healthy alternative to vending machine foods when you are away from home.

Considerations

No diet is ideal for all people. Your daily diet recommendations might be different if you have medical conditions such as heart disease or high blood pressure, according to MayoClinic.com. Talk to your doctor or a registered dietitian for an individualized diet plan. He might also be able to refer you to a program or class that will help you lose weight.

Warning

Beware of diets that overemphasize a specific food, diets that restrict your food choices and diets that have a calories don't count approach to weight loss, recommends MedlinePlus. These diets, also often referred to as fad diets, aren't backed by reliable evidence and may be harmful to your health.