Healthy Eating PlanHealthy Eating PlanA healthy eating plan gives yourbody the nutrients it needs ev...

1. Healthy Eating Plan
Healthy Eating Plan
Healthy Eating Plan
A healthy eating plan gives yourbody the nutrients it needs every day while staying within your daily
caloriegoal for weight loss. A healthy eating plan also will lower your risk for heartdisease and other
health conditions.
A healthy eating plan:
Emphasizes fruits, vegetables,whole grains, and fat-free or low-fat milk and milk productsIncludes
lean meats, poultry,fish, beans, eggs, and nutsIs low in saturated fats, trans fat, cholesterol, salt
(sodium), and added sugarsControls portion sizes
Calories
To lose weight, most people need to reduce thenumber of calories they get from food and beverages
(energy IN) and increasetheir physical activity (energy OUT).
For a weight loss of 1-2 poundsper week, daily intake should be reduced by 500 to 1,000 calories. In
general:
Eating plans that contain1,000-1,200 calories each day will help most women lose weight
safely.Eating plans that contain1,200-1,600 calories each day are suitable for men and also may be
appropriatefor women who weigh 165 pounds or more or who exercise regularly.
If you eat 1,600 calories a daybut do not lose weight, then you may want to cut back to 1,200
calories. If youare hungry on either diet, then you may want to boost your calories by 100 to200 per
day. Very low calorie diets of fewer than 800 calories per day shouldnot be used unless you are
being monitored by your doctor.
http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/calories.htm