Skip to Content
UW Health SMPH

Weight Management: Healthy Eating Plan HF#174

Nutrition

   
  

Most people want to lose weight because they’ll feel better, look better, and have more energy.  Keeping weight off is the goal!

 

The proper weight is also vital to avoid health problems caused by too much weight.

 

Weight loss involves making changes in eating habits and activity levels to keep extra pounds off.  Eating a balanced diet that includes many types of foods in the right amounts is one of the best ways to have a healthy diet and achieve your proper weight.

 

Foods in this guide are split into six groups.  The foods within each group are almost the same in the nutrients they provide.  The groups are combined to form a food plan for you to use in choosing your own healthy, tasty meals to allow for healthy weight loss.

 

Fruit and Vegetable Group

 

At least 5 servings daily from both the fruit and vegetable groups will give you the proper intake of Vitamins A and C, folacin, and minerals.  Foods in this group are also a great source of fiber.

 

Fruit                                        Choose _________ servings daily

 

One serving:

  • 1 medium portion of fresh fruit
  • 1 cup chopped fresh fruit
  • ½ cup canned fruit
  • ¼ cup dried fruits
  • 2 tablespoons raisins
  • ½ cup fruit juice

 

Vegetables                             Choose __________servings daily

 

One serving:

  • 1/2 cup cooked vegetables
  • 1 cup leafy or raw vegetables
  • ½ cup vegetable juice

 

Note on Vitamins:

Vitamin A: Color is a great way to know how much Vitamin A is in fruits and vegetables.  The more intense the color, the higher the Vitamin A content.  Look for deep, dark green and deep, red, yellow, or orange color.  Try to include one serving daily. 

 

Vitamin C: Each day, select one high or two medium sources of Vitamin C from the list below.

 

High Vitamin C

Medium Vitamin C

Broccoli

Asparagus

Brussel sprouts

Cabbage

Green bell pepper (raw)

Cauliflower

Greens

Cantaloupe

Oranges

Tangerines

Orange juice

Tomatoes and tomato juice

Red, orange, or yellow bell pepper

Grapefruit and grapefruit juice

strawberries

Raspberries

 

Spinach

 

Meat and Protein Group

 

Besides protein, this group also provides B vitamins, iron, zinc, and magnesium.  Adults require at least two servings each day.

 

Some of these choices are also high in fat, mainly saturated fat.  When eating meat and dairy products, try to choose mainly lean meats, skinless poultry, and low fat cheeses.

 

Meat/Protein                          Choose ________ servings daily

 

One serving:

  • 2-3 ounces meat, poultry, or fish
  • 2 eggs
  • 1 cup cooked legumes
  • 1/2 cup cottage cheese or tuna
  • 2 ounces cheese
  • 2 tablespoons peanut butter
  • 8 ounces or 1 cup tofu
  • 1 (vegetable) soy burger
  • 1/2 cup hummus
  • 1/2 cup tempeh

 

Note on Iron:

Red meat is a great source of iron.  If you don’t eat red meat, instead you can eat legumes, peanut butter, or eggs. Eating a high Vitamin C food at the same meal will help your body absorb iron from food.

 

Grains/Breads/Starch/Carbs Group

 

This food group provides good amounts of B vitamins, complex carbohydrates, iron; the whole grains and starchy vegetables also provide fiber and higher amounts of other nutrients as well.  Include at least 3 whole grain servings in your diet daily; check the label to make sure the first ingredient includes the words “whole wheat” or “whole grain.”

 

Grains             Choose ________ servings daily

 

Choose more often: 

Choose less often:  One serving =

Whole Grain Choices:   One serving =

1/2 cup cooked cereal

 

½ cup cooked oatmeal

1/2 cup cooked white rice or pasta

 

1 slice whole wheat bread

 

1 slice white bread

 

3 cups popcorn, popped or

1 mini bag microwave popcorn, 100 calorie pk

 

1 roll, biscuit, or tortilla

 

½ whole wheat hamburger or hot dog bun

1/2 hamburger or hot dog bun

 

1 ounce whole grain dry cereal

 

6 saltines

 

 

3 graham cracker squares

 

Starchy Vegetables: One serving =

 

1 ounce dry cereal

 

1/2 cup corn, lima beans, peas, or winter squash

 

1/2 bagel, pita, or English muffin

 

1/2 cup sweet potatoes

 

3 Rye Krisps or Triscuits

 

1/2 cup potato or 1 medium size, w/ skin

 

5 vanilla wafer cookies

 

1/3 cup baked beans

½ cup bite-size pretzels or thin pretzel sticks

½ cup kidney, pinto, black, or navy beans

100 Calorie Snack packs of chips

 

 

 

Note on Fiber:

Fiber comes from plants; it is the part that cannot be broken down by enzymes in colon. Adequate fiber intake has many health benefits, such as lower blood cholesterol and better blood sugar control.  Increase your fiber intake by using whole grain breads and cereals, and add raw fruits and vegetables in your menus.  Add a “salad a day” to the “apple a day.” Dried (cooked) beans, peas, and legumes are also a very good source of fiber and are a good source of low-fat protein instead of meats, as well.

 

Dairy/ Milk Group

 

Dairy products and milk are a major source of protein, calcium, riboflavin, and vitamins A and D.  Refer to the chart below to see the number of servings to include daily.

 

Dairy                Choose ___________ servings daily.

 

One Serving:

  • 1 cup low-fat or skim milk
  • 1 ½ oz. low-fat cheese
  • 1 cup plain or flavored low-fat or non-fat yogurt

 

Note on Calcium:

Each serving from the milk/dairy group provides about 300 mg of calcium.  Use the chart below to figure your daily calcium needs.

 

Calcium needs:

mg per day

intake of dairy/milk products

Teens/Young Adults

Age 11-24

1000-1300

4-5 servings per day

Men, ages 25-50

1000

3-4 servings

     Over 50

1200

4 servings

Women, ages 25-50

1000

3-4 servings

     Over 50

1200

4 servings

 

Healthy Fats and Oils Group

 

Fat serves to provide needed fatty acids and carry fat-soluble vitamins.  If no choice is made from this group, other foods have enough “hidden” fat to meet daily needs.  Foods in this group should be used carefully to satisfy the palate but avoid excess calories.

 

Healthy Fats/ Oils         Choose __________ servings daily.

 

One serving =

 

1 pat or 1 teaspoon butter, margarine, mayonnaise, or cooking oil

2 tablespoons cream or sour cream

2 tablespoons low fat margarine

1 tablespoon nuts or seeds

1 tablespoon salad dressing (French, Italian)

1 strip bacon

2 tablespoons low fat salad dressing

1/8 avocado

 

1 tablespoon cream cheese

 

 

Liquids oils, especially those high in monounsaturated fat such as olive oil and canola oil, are considered more heart-healthy than fats that are more solid at room temperature, such as butter, margarine, shortening, lard, fat on meat, etc.


Note on Low-Calorie Products:

There are many “diet” or “reduced calorie” spreads and salad dressings on the market; when manufacturers lower fat, they often add sugar to add flavor, and vice versa. So be careful with these products - there is an option to decrease both fat and calories in your diet, or have a larger serving, but don’t overdo with these kinds of products.

 

Sweets, Alcohol, and Other

 

One serving = 100-150 calories

 

1 oz candy bar

12 fl oz beer

1 brownie or bar (1 oz)

6 fl oz wine

½ cup  vanilla ice cream

1.5 fl oz hard liquor

Small piece of unfrosted cake

 

 

Fluids

 

Water is our most needed nutrient and is a part of every cell.  It’s a good idea to drink 6 to 8 cups of liquid water daily (with no caffeine).  This can include any drinks or just plain water.  If you are very active or if it is very hot, more fluids may be needed.

 

Meal Planning

 

Figure the number of meals or snacks that you would like each day.  Plan at least two meals and one snack or three meals.  It can help to divide your food intake into six small meals.  Avoid waiting longer than 4 to 5 hours between meals or snacks, so you do not become too hungry.

 

Split your protein (milk or dairy and protein groups) into at least three meals or snacks.  It’s a good idea to even out these foods throughout the day since they help prevent you from feeling hungry.

 

Divide your grain, fruit, and vegetable groups to balance your intake.  A balanced meal should contain something from at least three food groups.

 

Include fats as needed without using too much.  Sweets can be added to meals or used as snacks at times.

 

Many foods combine more than one food group and you must figure out the food groups they come from.  On the next page are some ideas of combined foods.

 

Combination Foods

 

  • ¼ slice of 10” pizza = 2 grain, 1 protein, 1 fat
  • 1 “slice” (Rocky’s style) = 3 grain, 1 protein, 1 fat
  • 1 cup combined food (lasagna, beef tips on noodles, etc.) = 1 protein, 1 grain, 1 fat
  • 1 cup casserole (macaroni and cheese, tuna noodle, etc.) = 2 grain, 1 protein, 1 fat
  • 1 serving quiche = 1 protein, 1 vegetable, 1 fat
  • 1 cup stew = 1 protein, 1 grain, 1 vegetable
  • 1 prepared sandwich = 1 protein, 2 grain, 1 fat
  • 1 small order (thin) fries = 2 grain, 2 fat
  • 1 chef-type salad = 1 protein, 1 vegetable, plus dressing (1 fat)
  • 1 small fruit muffin or slice of fruit bread = 1 grain, 1 fat
  • 1 (3 oz.) croissant = 2 grain, 3 fat
  • 2 large pancakes = 2 grain, 2 fat
  • 2 slices French toast = 2 grain, ½ protein, 1 fat
  • 1 cup soup (no meat) = 1 grain
  • 1 cup (bean or meat based) soup = 1 grain, ½ meat
  • 1 cup cream soup = 1 grain, 1 fat

 

Plan a one day menu using your food guide.

 

________ fruits                        ________ grains

 

________ vegetables               ________ milk/dairy

 

________ proteins                   ________ fats/sweets

 

 

 

 

Breakfast

 

                                                                                    Snack

 

 

Lunch

 

 

                                                                                    Snack

 

 

 

Supper

 

 

                                                                                    Snack


 

 

Tips for Healthy Eating

 

Variety is the spice of life!  No single food or food group contains all that your body needs.  Eating a many types of foods helps ensure that you will eat well.

 

Balance is needed so that your calorie intake will meet your body’s needs.  You must expend more energy than you eat to lose weight.  Also, balance the amount of food you eat.  Complex carbohydrates should supply about half of your calorie needs.  Most of us eat too much fat and protein and too few complex carbohydrates.

 

Moderation in portion sizes is vital.  Serving sizes listed in this book are “average” portions, except in the Sweets section. Watching portion size can result in good weight loss.

 

Exercise

 

Regular exercise is needed for good health.  You don’t need a large amount and it doesn’t need to be hard to obtain good health or weight loss.  It helps to burn calories and boost your metabolism.

 

Choose activities that you enjoy and vary them to avoid boredom.  Good choices include brisk walking, cycling, swimming, dancing, and even lawn mowing.

 

Increase your activity each day by taking the stairs, doing housework, and shopping. This will help you in your health and weight control efforts.

 

The best results are achieved if exercise is done four to five times weekly for at least 30 minutes.  Follow the “FIT” plan:

 

F = Frequency (4 to 5 times weekly)

I = Intensity (You should feel warmer, be breathing harder but still be able to talk, and have an increased heart rate.)

T = Time (If you haven’t exercised in the past, it is best to start slowly with 15-20 minutes (if you can).  As your strength improves, try for at least 30 minutes total during the day.)


 

 

Books

Eat, Drink, and Weigh Less: A Delicious Way to Shrink Your Waistline Without Going Hungry.  Katzen, M. and Willet, W.  Hyperion,outsmarting the female 2006.

 

Eating Well Diet.  Harvey Berino, J., Handley, J., and the Editors of Eating Well. Countryman Press, 2006.

 

Intuitive Eating—A Revolutionary Program that Works.  Tribole, E. and Resch, E. St. Martin’s Griffin, 2003.

 

Mayo Clinic Healthy Weight For Everybody.  Hensrud, D, and Mayo Clinic. Mayo Clinic Health Information, Kensington Publishing Corp., 2005.

 

Outsmarting the Female Fat Cell.  Waterhouse, D. Warner Books, 1999.

 

Volumetrics: Feel Full on Fewer Calories.  Rolls, B. Harper Collins, 2000.

 

Web Sites

www.eatright.org –American Dietetic Association provides reliable and valuable suggestions for weight management.

 

www.cyberdiet.com –A comprehensive and reliable site to answer many questions about how to diet safely.

 

www.mealsforyou.com –A great site for meal planning and recipes for healthy eating.

 

www.acefitness.org –American Council on Exercise.

 

If you have questions please call UW Health Nutrition at:

 

 

Nutrition Clinic Room L33

University Station

2880 University Avenue

Madison, WI  53705

(608) 263-5012

Nutrition Clinic Room 1296

UW Health West Clinic

451 Junction Road

Madison, WI  53717

(608) 265-7526

Nutrition Clinic Room 2085

UW Health East Clinic

5249 East Terrace Drive

Madison, WI  53718

(608) 265-0963

 

 



The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.

Last Updated: 07/10/2012

Copyright © 02/01/2010 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#174

Print Health Fact For You