How much you eat has as much of an impact on your health as what you eat. Eating too many calories, even healthy ones, can lead to weight gain. Being overweight or obese increases your risk of heart disease, diabetes and early death. Following a diet that includes a variety of healthy foods in controlled amounts can help you reach your weight goals and improve your quality of life. Consult with your doctor before starting any weight loss program.
Diet Guidelines
Calorie needs for weight loss vary depending on your age, sex, height, weight and activity level. Your doctor can help you determine how many calories you need to eat to lose weight. Most healthy, active adults -- with daily physical activity equivalent to walking 1.5 to 3 miles a day -- can lose or maintain a healthy weight eating 1,600 to 2,000 calories a day. For nutrient balance, your daily diet meal plan should include 1 1/2 to 2 cups of fruit, 2 to 2 1/2 cups of vegetables, five to six servings of grain, 5 to 5.5 oz. of meat or beans, three servings of milk and five to six servings of fat. Divide your food choices among three meals and two snacks. Eating more frequently will help you better manage hunger.
Breakfast
Your breakfast should include 1 cup of fruit, one serving of grain, 1 oz. of meat or beans, one serving of milk and one serving of fat. A sample breakfast meal includes one scrambled egg with one slice of whole grain toast with 1 tsp. of margarine, 1 cup of nonfat yogurt and 1 cup of cubed cantaloupe. Including more high-fiber foods, such as whole grains, fruits and vegetables, can improve appetite control by delaying digestion.
Lunch
Your lunch should include 1 cup of vegetables, one to two servings of grain, 2 oz. of meat or beans and one to two servings of fat. For lunch you can have 2 cups of mixed greens topped with 1 oz. of diced chicken breast, 1/4 cup of kidney beans and 1 to 2 tbsp. of salad dressing. Serve your lunch meal with a 1 to 2 oz. whole wheat dinner roll. Save calories by choosing lean cuts of meat, such as white meat poultry, fish and lean red meat, and low-fat and nonfat dairy foods.
Afternoon Snack
A healthy afternoon snack should include 1/2 to 1 cup of fruit and one serving of milk. A good snack choice includes 1/2 to 1 cup of sliced apple with 1 1/2 oz. of low-fat natural cheese.
Dinner
For dinner, include 1 to 1 1/2 cups of vegetables, two servings of grains, 2 to 2.5 oz. of meat or beans and two servings of fat. A sample dinner meal includes 2 to 2.5 oz. extra lean hamburger on a whole wheat dinner roll with 1 to 1 1/2 cups of roasted carrots tossed in 2 tsp. of olive oil.
Evening Snack
Your evening snack should include one serving of grain and one serving of fat, such as five whole grain crackers with 1 1/2 tsp. of peanut butter.
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