A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.
A Healthy Eating Plan:
- Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Limits saturated and trans fats, sodium, and added sugars
- Controls portion sizes
For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:
- Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
- Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.
- Very low-calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.