Food Maintenance for Weight Control

Get in the MIND SET for WEIGHT LOSS or WEIGHT MAINTENANCE

Diet and Nutrition do NOT have to be bad words. They mean what you choose to eat and drink during the day. Ideally, your diet will have:

Protein
You need protein to keep muscles, skin, teeth, and all other tissues healthy. Women age 19 and older need about 46 grams of protein a day. For men, it's about 56 grams. Protein has 4 calories per gram. Good protein sources are:

• Lean meat
• Fish
• Beans
• Nuts
• Chicken and other poultry (skinless)
• Egg Whites

Carbohydrates
The body needs at least 130 grams of carbohydrates a day. Carbohydrates have 4 calories per gram. To keep up your energy, well thought-out complex carbohydrates are good choices, like:

• Whole grains (brown rice, multigrain bread, whole-wheat pasta)
• Fruits
• Vegetables

Fats
No more than one third of your calories each day should come from fat. For a 1,200-calorie diet, this means at the most 40 grams of fat per day. There are 9 calories per fat gram.

Fiber
Fiber helps bowels work well, among other health benefits. Fiber-rich foods help you feel full longer, which may help you lose weight. Fruits, vegetables, and whole grains are good sources of fiber.

Try to ingest 21 to 30 grams a day if you are a woman and 30 to 38 grams a day if you are a man.

Good Luck!
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