What is a Low-Calorie Diet?

A low-calorie diet allows you to eat fewer calories by eliminating foods that are high in calories. Low calorie diets are usually used for weight loss.

Eating foods that are high in nutritional value is important when you are on a low-calorie diet. This will help you to get the nutrients you need for good health while using your excess body fat for energy.

A low-calorie diet usually consists of foods that are high in fiber, like fruits, vegetables, nuts, seeds, beans and peas. At the same time, foods that are high in sugar and foods made from white flour, trans fats or saturated fats must be reduced significantly or avoided as much as possible.

You can expect to lose about one or two pounds a week on a sensible low-calorie diet. That would mean consuming about 500 calories less than you burn. For example, if you are maintaining your weight with 2000 calories, a diet that provides 1500 calories should allow you to lose one pound a week. This estimate is based on the theory that you have to burn an excess of 3500 calories in order to lose one pound.

Increasing your level of physical activity will enhance the effectiveness of your low-calorie diet by boosting your metabolism.  As a result, you may be able to lose weight at a reasonable rate without starving yourself.

Keep in mind that very low-calorie diets can put you at risk for nutritional deficiencies. As a nutritionist, I don’t recommend this extreme approach. However, if you are determined to go this route, talk to your healthcare provider and a registered dietitian to get a clear idea of the risks involved. Comprehensive medical supervision is essential for anyone determined to go on this type of diet. 

You would most likely need to take nutritional supplements to make up for the low nutrient intake that usually results from a very low-calorie diet. That's about 600 to 800 calories per day. Clearly, at this level, you would not be able to get all of the vitamins, minerals and other compounds that your body needs to function properly.

A safe goal to aim for on a low-calorie diet is between 1400 and 1800 calories per day. If you are very active, you might even be able to eat a little more and still lose weight.

Please note that information provided on this site is for education and informational purposes only. Always talk to your personal healthcare professional before making making any major changes to your diet or before  taking large amounts of supplements.

When to Seek the Help of a Registered Dietitian

According to the American Dietetic Association, there are nearly 70,000 registered dietitians in the United States. But chances are, even if you have been diagnosed with a medical condition that requires attention to your diet, your doctor may not have referred you to a dietitian.

Unfortunately, many doctors either don't understand the critical role that diet plays in preventing and treating disease or simply choose to ignore this critical need. Consequently, you have to take things into your own hands and ask for a nutrition referral. This is particularly true if the doctor says, "Diet."

When it comes to your health, what you eat as well as what you don't eat is critical. So, get that referral. And ask your insurance company about paying for the consult. After all, with proper diet and lifestyle changes, you could improve your health and save the insurance company bundles of money.

Here are a few conditions for which you will need a referral to a registered dietitian, the food and nutrition expert:

• Diabetes. If you have diabetes, a registered dietitian can help you adjust your food intake to prevent dangerous spikes and lows in your blood sugar. Obesity is often a problem for people with diabetes, so you would certainly want to lose some weight if you are overweight. And with the help of your dietitian, you can succeed.
• Heart disease. Heart disease may worsen if you are overweight, have dangerously high cholesterol or triglyceride levels, or if you have high blood pressure. A registered dietitian will walk you through the steps you can take to correct the underlying problems so that you can get back to living an active and fulfilled life.
• High cholesterol. Cholesterol is essential for a number of important living processes. But high levels have been associated with heart disease and stroke. By consulting with a registered dietitian, you will be able to choose foods wisely so as to keep your cholesterol down.
• High triglycerides. Like cholesterol, high triglycerides can cause plaque to build up in your arteries and damage your heart and blood vessels. A registered dietitian can help you find ways to manipulate your diet to prevent the damage caused by high triglycerides.
• High blood pressure. Uncontrolled high blood pressure can lead to a heart attack or stroke. Making changes to your diet, consuming more fiber, choosing healthy fats, reducing your salt intake if you are salt-sensitive, and losing weight if you are obese can help to lower your blood pressure. Stress can also cause your blood pressure to increase. Working with a registered dietitian, you will be able to identify strategies for controlling your blood pressure. 

These are just a few reasons why you should ask your doctor for a referral. To find a registered dietitian, visit the American Dietetic Association website, www.eatright.org and click on "Find a Dietitian."

10 Tips for Keeping the Weight Off

If you lost weight and want to keep it off, you will need to continue to make healthy food and lifestyle choices. It might be tough, but you have to stay focused. One of the biggest mistakes people make after losing weight is going “off the diet” and back to old ways of eating. Those old ways are what caused the initial weight gain in the first place, so you should not be surprised if the weight comes back after you go “off the diet.” Consider the follow steps that you can take to avoid regaining the weight:

1. Be prepared for withdrawal symptoms, the biggest of which might be cravings. Acknowledge what is happening and try to find ways to overcome the cravings. Perhaps drink a tall glass of water. Sip on an ice cube. Eat a large salad or grab a handful of nuts. Of course, you could also go for a long walk, away from the temptation. By the time you return, the wave of cravings should have passed.
2. Drink a glass of water every couple of hours. This will help to keep you feeling full so that you don’t have to deal with hunger pangs. Add a few drops of fresh lemon or lime juice if you wish to flavor the water. But avoid sweetened drinks.
3. Plan ahead when you will be eating out. You should have a fairly good idea of what you plan to eat before you sit down at the restaurant, or before you get to the party if it is a party that you will be attending. You might find that having a light snack or even eating a light meal before you go could take the edge off of deciding what to eat later.
4. Avoid drinking alcoholic beverages, especially before you eat. Drinking on an empty stomach could get your digestive juices flowing and cause you to overeat. It could also weaken your resolve and remove any degree of self-restraint that you might have intended to use.
5. If you must drink, make sure it is highly diluted. Then drink slowly to make the drink last. This will cut calories and help to limit the total amount of liquor consumed over the course of the evening. Avoid sitting or standing near the bar if at all possible.
6. Keep things fresh. Choose fresh or minimally processed foods instead of highly processed foods that may contain large amounts of fat, sugar and salt.
7. Read food labels and avoid foods that have a lot of ingredients listed. Be especially careful to limit foods made from refined, white flour and those that contain trans fat and saturated fats.
8. Resist the urge to have pizza, fast food burgers and all the other foods that you know were the source of your problem to begin with. In other words, stick with what worked to shed the weight. Now that you can be a little more liberal doesn’t mean that you should let your guard down.
9. Pay attention to how much you eat. You can eat a lot more vegetables without consuming excess calories, as compared to bread, butter, salad dressing, fried foods and rich desserts. You will have to make some tough choices. Be sure to make the right ones.
10. Stay active. Regular exercise will continue to be an important element of your daily activities. It is what will allow you to eat a reasonable amount of food without regaining the weight. If you see that you are beginning to regain the weight, don’t let it happen. Do something to stop it before it becomes a major problem – again.

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If you are struggling to lose weight or need professional support in controlling your weight or eating to prevent or treat diabetes, heart disease or other chronic health problem, talk to a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org. Registered dietitians are the healthcare professionals most trained and experienced in the art and science of nutrition and most qualified to help you make smart food and lifestyle choices.

Western Diet Reduces Kidney Function

Overview

If you are consuming the standard Western/American diet, you might already know that it is associated with an increased risk of obesity. This dietary pattern has also been shown to increase the risk of heart disease and stroke.

Dietary Patterns

The Western diet is generally high in red meat, highly processed meats, saturated fats and sweets. The Western diet is also high in sodium. On the other hand, the DASH diet is high in fruits, vegetables and whole grains.

Kidney function

In a study by Daniel I. Feig, et al., reported in the American Heart Association journal, Hypertension, May 2006, the researchers observed a decline in kidney function associated with the Western dietary pattern. In contrast, the authors reported that a DASH-style diet may be protective against kidney disease.

Significance

The decline in kidney function could lead to kidney failure and ultimately result in the need for dialysis or a kidney transplant. You may be able to prevent this outcome by avoiding foods that can damage your kidneys and choosing foods that are protective against kidney damage. Protective foods include those associated with the DASH diet, particularly fruits, vegetables and whole grains.

References

Hypertension

American Journal of Kidney Disease 2011; 57: 245-254. Abstract

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If you need help in planning your renal diet, talk to a registered dietitian. Search online or go to the American Dietetic Association website and click on the link to find a dietitian. 

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Did you read the Daily Diet Guide for today?

3 Good Reasons to Lose Weight

If you have been thinking about losing weight but need a little motivation, here is food for thought. Obesity is associated with a number of chronic diseases, including diabetes and heart disease. It can lead to painful and debilitating symptoms. And it robs you of the chance to live a full active life, which is something all of us would like to do.

No doubt, you can think of many other good reasons to lose weight. Have your pick. Whatever your reason, use it to motivate you and keep you inspired. You already know you need to do to lose the weight. Just do it.

In case you need a few reminders, read on.

Diabetes

Type 2 diabetes is a condition in which the body does not use insulin properly. As a result, sugar from the carbohydrates you eat does not get shuttled to the cells where it can be used for energy. Instead, it remains in your blood, leading to high blood sugar or hyperglycemia. This could cause inflammation throughout your body and potentially damage your heart, blood vessels and other vital organs. 

Losing weight, in conjunction with eating a nutrient-dense, high-fiber diet, may reduce your chances of developing diabetes. If you already have diabetes, making healthful changes can help to control your blood sugar levels and lower your risk of diabetes complications. If you need help with planning meals and snacks, talk to a registered dietitian.

High Blood Pressure

High blood pressure develops when the integrity of your blood vessels is compromised. Obesity puts a strain on your heart and blood vessels as these organs work to get blood to all parts of your body. Losing weight reduces the strain and might allow the blood vessels to be a little more relaxed. 

If you are obese, chances are you may not be getting enough omega-3 fatty acids and other nutrients needed to keep your heart and blood vessels functioning optimally. 

As part of your weight loss program, you will need to focus on eating foods that are high in these polyunsaturated fats and other heart-healthy nutrients. Add fish and fish oil, and walnuts to your diet for a healthy dose of omega-3 fats. 

These fats can help to reduce your triglyceride and cholesterol levels, thus reducing your chances of developing heart disease. Make lots of room on your plate for high-fiber foods like nuts, seeds, dried beans and whole grain cereals, as well.

Heart Disease

Obesity increases your risk of developing heart disease by making your heart work harder to pump blood to the different organs in your body. If you are obese, it might also mean that you are not eating enough fruits and vegetables or other high-fiber foods. As a result, you may be lacking in essential fatty acids. These fatty acids, specifically omega-3 fatty acids play a vital role in promoting heart health. 

Protect your heart by losing weight and shifting to a heart-healthy diet that includes fish or fish oil and walnuts or other plant sources of omega-3 fatty acids.

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For real solutions to your diet and nutrition questions, or to get personalized guidance, talk to a registered dietitian. Go to www.eatright.org, the American Dietetic Association website to find a dietitian near you. Registered dietitians are the healthcare professionals most trained and qualified to help you solve problems related to weight control and other diet and nutrition issues.

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Read today's Daily Diet Guide.  

Spring Into Shape

Spring is a time for the outdoors, walks in the park, picnics with family and friends and fun on the beach. It is time to smell the fresh air, feel the tingling as raindrops caress your face and watch the tulips grow. 

Nothing says outdoors more than springtime. Spring brings us an abundance of fresh fruits and flowers; freedom and frolic. Oh, yes, there is so much to enjoy when springtime rolls around. Will you be ready to take it all in?

Being physically fit is an important prerequisite for the ultimate springtime experience. Start the journey today. Here are a few tips to help you get in shape:

1. Lose the weight. If you are overweight, lose the weight. Make the process as seamless as possible by making small but smart changes in your diet. A good resource to use is with the Dietary Guidelines for Americans 2010.
2. Avoid junk food. Most likely, you know which foods are bad for you – those packed with sugar, unhealthy fats and salt. Make the commitment to limit those foods. 
3. Control food portions. If you need to lose weight, portion control is crucial. Take time to learn what an appropriate portion is and try to stay within those limits. If you eat two or more portions, just be aware that you are increasing the amount of calories with each extra bite you take. The food guide pyramid is a good reference tool to help you learn more about portion sizes.
4. Shop wisely. Obviously, what you buy is what you will eat. So, read food labels and buy only those foods that will take you closer to your weight and health goals. Avoid packaged foods as much as possible, as these foods are likely to have added sugar and/or be high in fat and salt (sodium). 
5. Pack your own. Packing your own meals and snacks will allow you to eat balanced meals and snacks without too many calories. If you must eat out, plan ahead and try to avoid fried foods or anything that would undermine your efforts.
6. Take a walk. Walking is the easiest ways to burn extra calories, improve your circulation and strengthen your bones and muscles. If you have been doing nothing but sitting on the couch during your free time, make the switch to an active lifestyle.
7. Mix it up. Do both cardio/aerobics and strength training exercises. It may take a while for you to get your comfort level up, but be persistent. Come spring, you will be glad that you did.
8. Hydrate. Hydration is one of nature’s best-kept secrets. Your cells need the right amount of fluids and the proper mineral balance to function properly. If you become dehydrated, you cells could actually shrivel up and cause serious health problems. So, keep lots of water handy and drink up to stay properly hydrated.
9. Weigh yourself regularly. You can choose to weigh in each morning, once a week or once a month. What is important is that you are consistent. Checking your weight frequently will help you to keep tabs on your progress and to tweak your diet or exercise program if you are not making they kind of progress you expect.
10. Talk to a Registered Dietitian (RD). You can find lots of helpful information on the internet. But if you are having difficulty making sense of all the information or just want personalized guidance, contact a registered dietitian. Registered dietitians are highly trained and experienced experts in diet and nutrition. You can find a registered dietitian by searching online at www.eatright.org. You can also use a search engine to find dietitian websites, forums and answers to frequently asked questions.

References

Dietary Guidelines for Americans

MyPyramid

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Read the Daily Diet Guide

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Have you seen a registered dietitian yet? Registered dietitians are the healthcare professionals most trained and qualified to help you understand and interpret nutrition concepts, and to show you how you can make them work for you. Go to www.eatright.org to find a registered dietitian today.

Becoming a Registered Dietitian: Job Outlook and Earnings

Overview

If you are passionate about helping people to live healthier, more active lives, a career as a registered dietitian might be just what you’re looking for. In my previous blog, I offered some insight into what it takes to become qualified as a registered dietitian. The next question I am often asked about the field of dietetics and nutrition is about salaries. What can you expect to earn as a registered dietitian?

Job Outlook

Before talking about earnings, let’s take a brief look at the demand for registered dietitians and nutritionists in related fields. We can take a look at the broader employment picture, since once you become an RD so many opportunities are opened up to you. While most RDs work in hospitals and clinics, many find jobs in schools, clinics, nonprofit organizations, the food industry, marketing, communications, education and research, to name a few.

The Bureau of Labor Statistics (BLS) projects that employment for dietitians and nutritionists is expected to grow from 60,300 in 2008 to 65,800 in 2010. This is an increase of about 9 percent. A growing aging population and concerns about obesity and chronic diseases will impact this growth in employment opportunities.

Earnings

The BLS report indicates that median annual wages of dietitians and nutritionists were $50,590 in May 2008. The lowest 10 percent earned less than $31,460 and the highest 10 percent earned more than $73,410.

“According to the American Dietetic Association, median annual wages for registered dietitians in 2007 varied by practice area as follows: $60,008 in consultation and business; $64,002 in food and nutrition management; $66,061 in education and research; $52,000 in clinical nutrition/ambulatory care; $53,997 in clinical nutrition/long-term care; $48,006 in community nutrition; and $48,984 in clinical nutrition/acute care. Salaries also vary by years in practice, education level, and geographic region.” (From the BLS)

Resources

Dietitians and Nutritionists

Becoming a Registered Dietitian

Overview
Registered dietitians are the healthcare professionals most trained, experienced and qualified to help people make healthy food choices. To become a registered dietitian, you have to undergo rigorous training in the biological, chemical and physical sciences, math, business management, education, psychology, food, and culture. That's the short list. You will also have to take a series of courses in food composition, food preparation, human nutrition and related subjects.

Training

If you plan to enter the field of nutrition and dietetics, be prepared to tackle the tough courses in order to receive your bachelor's degree. Upon completion of the bachelor's program, you will have to complete a dietetic internship at a hospital. This may include rounds in public health. schools, and the food industry. Some programs allow you to complete your degree program and dietetic internship at the same time (concurrently).

Certification

After you've completed your studies and the dietetic internship, you can now be called a dietitian. However, more and more institutions, especially hospitals, are requiring you to go one step further in order to be employed as a dietitian. They are looking for RD's. What's an RD, you might ask.

RD stands for registered dietitian. That's one who has taken a comprehensive, qualifying exam and passed it. In addition to having the credential as a registered dietitian, most states now regulate the practice of dietetics by requiring anyone practicing as a dietitian to be licensed with the appropriate state licensing board. 

The Commission on Dietetic Registration is the agency of the American Dietetic Registration that handles credentialing.

Jobs in Dietetics
Most registered dietitians work in hospitals, but the field of opportunities is wide open. To become a public health nutritionist, a master’s degree in public health or nutrition is generally required. Public health nutritionists work in clinics with patients who have diseases, including diabetes, heart disease, high blood pressure, high cholesterol and other chronic diseases. 

Many public health nutritionists work with WIC (Women, Infants and Children) programs across the country.  School lunch is another area where you would find opportunities to work in the field of nutrition and dietetics.

More and more dietitians are choosing to become entrepreneurs, setting up their own practice in whatever area of emphasis they have a passion for. Others are creating and working for nonprofit organizations. These organizations serve children in Head Start, after school programs, parent organizations and other groups. Consulting for major food and pharmaceutical corporations, college teaching are yet other areas where you might work as a registered dietitian.

Next: Compensation and other things you should know about being a registered dietitian

4 Reasons Why You Should Lose Weight Now

Overview

Obesity is a problem of mammoth proportion in the US and fast becoming the trend across the globe. Unfortunately, it can lead to a number of serious health problems. In some cases, these problems could be life threatening. What might seem like just a little extra weight around the waistline could actually signal a firestorm of health problems raging on the inside. As the rate of obesity continues to climb, you can expect the health problems to escalate, as well. But it doesn’t have to happen that way. Losing weight can reverse a great deal of the health problems associated with being overweight or obese. 

Here are 4 good reasons why you should lose weight now: 
1. Cardiovascular disease. Obesity can lead to cardiovascular disease. Studies show that people who are obese are more likely than others to have plaque buildup in their arteries. The buildup of this waxy substance can result in narrowing of your arteries, causing your heart to work harder, and ultimately cause a heart attack or stroke. Losing weight can prevent or slow the progression of cardiovascular disease.

2. Diabetes. Obesity can lead to type 2 diabetes. The massive amount of fat in your body interferes with your body’s ability to use insulin effectively. As a result, sugar builds up in your blood instead of being moved into the cells. Too much sugar in the blood can cause inflammation in the blood vessels and lead to damage to a number of important organs, including the eyes and kidneys. Losing weight can improve blood glucose levels and slow or reverse damage caused by high blood sugar.

3. High blood pressure. Obesity can lead to high blood pressure. If you are obese, it means that you are carrying around a greater load than your body can comfortably manage. It means more blood must be pumped to the vital organs. Getting this job done means that the heart and blood vessels must work harder. This extra work leads to increased tension in the walls of the blood vessels, which often results in hypertension or high blood pressure. Losing weight can reduce the strain on the blood vessels and reduce may reduce your blood pressure.

4. Sadness and depression. Obesity can lead to sadness and depression. If you are overweight or obese, you probably know from experience that it could be really hard to do the fun things you want to do. Instead of living a full, active life, you may turn to food for comfort, perpetuating a cycle of sadness and depression. Losing weight can help to ease the sadness and depression associated with obesity, and allow you to get your life back! 

Clearly, obesity is not just about how you look or what size clothes you wear. It could be disastrous to your health in so many ways. It can literally rob you of the joy of living. But it doesn't have to be that way. You can lose weight, improve your health and get back in the game of living. If you need help, talk to a registered dietitian. You can find one in your area by going to the American Dietetic Association website at www.eatright.org and clicking on the link to “Find a dietitian.”

Reduce Your Blood Pressure with A Low-Salt Diet

Overview
Eating too much salt, or more specifically sodium, can lead to high blood pressure and other serious health problems. For this reason, health experts recommend that adults in the US limit the amount of sodium they consume to about 2300 milligrams. But that's easier said than done, since much of the foods that Americans eat are highly processed and contain large amounts of salt.

3 Good Reasons to Limit Your Salt Intake

1. Prevent high blood pressure
2. Reduce your risk of having a stroke or other cardiovascular event
3. Avoid costly prescription drugs and the potential side effects that these drugs may have

How to Reduce Your Salt Intake
Prepare meals from scratch. When you prepare your own meals, you get to control just how much salt goes in and therefore, how much salt you consume.

Read food labels. Many commercially processed foods have large amounts of added in order to preserve the food. You can learn more about what's in the foods you buy by reading the label. Avoid foods that contain large amounts of sodium. A good cut-off point would be 7 percent of daily value for sodium per serving.

Eat out less frequently. When you eat out, you have little or no control over how much salt goes into the foods you eat. So, your best bet is to cut back on how often you eat out and be selective when you do.

Try the DASH diet. A number of studies show that the DASH (Dietary Approaches to Stop Hypertension) diet is a safe and effective way to reduce blood pressure, without prescription drugs. This diet focuses on reducing the intake of foods that are high in sodium and encourages consumption of a diet that is rich in whole grains, fruits, vegetables, low-fat dairy, fish, nuts and seeds.

Try the Mediterranean diet. The Mediterranean diet is also a healthy alternative to the standard, high-sodium American diet.

Summary
If you have high blood pressure, you might want to consider cutting back on the amount of salt you consume daily. The DASH diet and the Mediterranean diet are smart alternatives to the high salt.high sodium diet that most Americans consume.

Note: Always consult your doctor and a registered dietitian when making major changes to your diet in the face of any chronic disease that might require prescription drugs.

Health Benefits of Omega-3 Fats from Fish

Overview
A large number of scientific studies show that omega-3 fats (omega-3 fatty acids) from fish offer tremendous health benefits, particularly when it comes to preventing heart disease. Eating fatty fish two or three times a week appears to be sufficient to confer these health benefits.

Getting Your Omega-3 Fats

What types of fish should you eat to get your omega-3 fats? Health experts recommend that you eat fatty fish, such as salmon, tuna, mackerel and/or sardines two times a week. If you do not eat fish, you can get the same benefits from fish oil supplements, which come in 500 to 1000-milligram capsules. The American Heart Association recommends that people with heart disease get 1000 mg of omega-3 fats daily, preferably from food. The recommended amount for people with high triglyceride levels is 2000 to 4000 milligrams.

Health Benefits of Omega-3 Fats from Fish oil 

A large number of scientific studies show that omega-3 fats from fish offer a wide range of health benefits, especially when it comes to cardiovascular health. According to the research, omega-3 fats from fish or fish oil may help to:

• Reduce blood pressure
• Reduce triglyceride levels
• Reduce the risk of a heart attack
• Prevent plaque buildup in the walls of the blood vessels 
• Prevent blood clots

Other conditions for which the evidence may not be as strong, but for which some people may benefit include cancer, dementia, depression and infant brain development.

If you are being treated for heart disease or other serious health problem, and on prescription drugs, talk to your doctor and consult a registered dietitian before taking large amounts of fish oil supplements.

Note: Concerns About Mercury

Concern over mercury, a toxic metal, is of special concern for pregnant women, infants and children. Fish supplements may be free of mercury due to the purification process. If you are concerned, talk to your doctor and a registered dietitian to find out which option might be best for you.

Resources

Omega-3 fatty acids, fish oil, alpha-linolenic acid: MedlinePlus Supplements

Vitamin and Mineral Supplements

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.