Nutrition Guidelines for Weight Loss

There are a lot of myths and misconceptions when it comes to a healthy diet. For instance, it is not true that the more water you drink, the better. 64 oz - 100 oz (8 cups - 13 cups) per day is enough for most people. (When you workout for 45 minutes or more add another 8 oz or so.) Liz Applegate, Ph.D., wrote an article, Setting the Record Straight, debunking several common diet myths.

Myths are not the only problem with understanding healthy diets. These days it seems like there is always another breaking news story about a new miracle pill or the perfect eating plan. It can be hard to tell what is right and what is wrong without better understanding of nutritional science. Well, never fear, Suzanne Girard Eberle, MS, RD, has written a brilliant article, Beyond the Headlines, to help us sort it out for ourselves.

Now that you are armed with the basics of what you need to know to lose weight and keep your body healthy for your active lifestyle,

Let's Sum It Up

• No less than 1200 calories a day, unless under doctor's supervision.
• Find your calorie range, then subtract up to 750 calories a day.
• Try to keep your carb/protein/fat ratio between 50-55% carbs, 20-25% protein, and 20-30% fat.
• 8-10 servings of grains per day.
• 7 servings of vegetables per day.
• 2-4 of fruits per day.
• 4-6 oz lean meat or 2-3 servings of soy per day.
• 2-3 servings of lowfat dairy products per day.
• Try to drink 64-100 oz of water daily.
• Eating disorders are common and serious.
• Moderation, variety and balance are key.

A Sample Day

(Stats: 25y/o, Female, 5'8, 160, lightly active)

(Calorie Range 1950-2200, Weight Loss Range 1200-1950)

• Wakes Up
• Eats Breakfast: 2 pieces of toast w/ peanut butter and jelly (100% fruit), orange juice, coffee (black), water = 400 calories, 2 grains, 2 fruit, 1 protein
• Goes to Work (desk job): more water
• Lunch: 10" sub sandwich (w/ meat, cheese, and veggies), chips, tea (unsweetened) = 800 calories, 4 grains, 2 protein, 1 dairy, 2 veggies
• More Work: more water
• Snack: carrots with ranch dip = 150 calories, 2 veggies, 1 dairy
• Goes Home
• Runs 30 min: more water
• Dinner: salad with turkey bacon and olive oil/raspberry vinegarette, garlic toast = 350 calories, 3 veggies, 2 grains, 1 protein
• Does Light Housework
• Relax and Snack: Hot Cocoa = 150 calories, 1 dairy
• Sleep

Total: 1850 calories, 8 grains, 7 veggies, 2 fruit, 4 protein, 3 dairy