Weight Management Home: Weight Loss Plan

Food and Nutrition Choices

So Let's Look at Nutrition

You’ve heard it before - vary your diet with grain products, veggies and fruits. We emphasize them because they are full of vitamins, minerals, complex carbohydrates and other great things. A good way to get started is to choose foods from the lower levels of the Food Pyramid. Knowing how to read a food label will help you obtain the nutrients you need while helping you monitor your calories, sodium, sugar and fat intake.

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Rules of Thumb for Lowering Your Calorie Intake: Eat a variety of foods that are low in calories and high in nutrients. Eat less fat and fewer high-fat foods Eat smaller portions and limit second helpings of foods high in fat and calories Eat more vegetables and fruits without fats and sugars added in preparation or at the table Eat pasta, rice, breads and cereals without fats and sugars added in preparation or at the table Eat less sugar and fewer candies, cookies, cakes and soda Drink less or no alcohol Related information: Food Pyramid | Food Label

Reduce from 500 to 1,000 calories daily Get 30% or less of daily calories from fat Limit saturated fat and go moderate on salt and sugar Use food label to help track daily nutrients intake

Choose a Diet Low in Fat, Saturated Fat and Cholesterol You have to have some fat for good health. You get energy from fats and they help your body absorb fat-soluble vitamins. But fat can be too much of a good thing. It can raise your risk of heart disease and some kinds of cancer. Keep total fat to no more than 30 percent of your diet. As for cholesterol, keep your limit at 300 mg per day. (People with existing cholesterol level problem should keep total fat to no more than 20 percent of their diet and limit daily cholesterol to less than 200mg). Related information: Eating to lower your high blood cholesterol

Find out your ideal calories intake. For men For women

Go Moderate on Sugar
So you’re going to reduce saturated fat in your diet and lower your calorie intake too. Where does sugar fit in your meal plan? Well, you can either have a lot of sugar OR you can have a nutritious diet. Sugar should be used in moderation by healthy people and sparingly by people with low-calorie needs. Check the calorie count of sugar substitutes to be sure they are low or no calorie.

Related information: Food Pyramid | Sugar