These days, a wealth of nutrition information is at your fingertips. From diet books to newspaper articles, everyone seems to have an opinion about what you should be eating. It's no secret that good nutrition plays an essential role in maintaining health.

While you already know it is important to eat a healthy diet, you may find it more difficult to sort through all of the information about nutrition and food choices. CDC has compiled a variety of resources to help you start healthier eating habits.

Do you ever feel like you can't keep up with the changes in technology? Sometimes it seems that way with dietary advice, as if things are always changing. While it's true that the fields of diet and nutrition are areas of evolving research, there are some basic concepts you can keep in mind. By knowing these basics, you will be better equipped to sort through nutrition research and dietary advice.

Healthy Eating  Tips

• Heart-Healthy DASH Eating Plan
• The DASH Menu for Heart Health
• Your Guide to Lowering Blood Pressure
• Lowering Your Cholesterol  With TLC
• Diabetes and Healthy Eating
• Healthy Eating After Age 50
• Physical Activity Guidelines
• FDA Trans Fat Factsheet_pdf
• 2015-2020 Dietary Guidelines

Food Groups

What are the basic food groups?

Foods are grouped together when they share similar nutritional properties, by understanding the basic food groups, you'll be able to plan a healthy daily diet.

Water

Water is involved in every function of the body. It's in every cell, tissue and organ of the body. In this section you'll learn why getting enough water every day is important for your health.

Dietary Fat

Whether you're looking for information about monounsaturated fat, polyunsaturated fat, saturated fat, trans fat, or cholesterol, you'll find what you need here.

Carbohydrates

You may be wondering what all the hype is about carbohydrates or "carbs" as they are often called. Find out the facts.

Protein

Then there's protein. How much do you really need? Can you get too much? You'll find answers to these questions and more by visiting this section.

Vitamins and Minerals

Vitamins and minerals are nutrients your body needs to grow and develop normally. The NIH Vitamin and Mineral Supplement Fact Sheets provide information about the role of vitamins and minerals in health and disease.

For more information, go to Vitamins & Minerals

Are you interested in healthy eating and having a balanced diet? If so, you'll want to learn more about food groups.

This section helps explain the food groups based on the Dietary Guidelines for Americans, 2010 and provides information about food plans. There are five groups consisting of vegetables, fruits, grains, dairy and a protein group which includes meat, poultry, fish and nuts. MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image—a place setting for a meal —and display how much of each food group you need to eat for a healthy diet.

What are the basic food groups?

Food Groups	Examples
Vegetables	The vegetables you eat may be fresh, frozen, canned or dried and may be eaten whole, cut-up, or mashed. You should eat a variety of dark green, red and orange vegetables, as well as beans and peas (which are also considered part of the protein group). Examples include broccoli, carrots, collard greens, split peas, green beans, black-eyed peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes and kidney beans. Any vegetable or 100% vegetable juice counts in this group.
Fruits	The fruits you eat may be fresh, canned, frozen or dried and may be eaten whole, cut-up, or pureed. Examples include apples, apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit juice.
Grains	There are two types of grains – whole grains and refined grains. At least half of the grains you eat should be whole grains, such as whole-wheat bread, whole-grain cereals and crackers, oatmeal, bulgur, and brown rice. Refined grains include white bread, white rice, enriched pasta, flour tortillas, and most noodles.
Dairy	Most of your choices should be fat-free or low-fat milk and milk products, but all milks and calcium-containing milk products count in this category. Examples include milk, cheeses, and yogurt as well as lactose-free and lactose-reduced products and soy beverages. Foods that are made from milk but have little or no calcium are not included, such as butter, cream, sour cream, and cream cheese.
Protein Foods	Choose a variety of lean meats and poultry, seafood, beans and peas, eggs, processed soy products, unsalted nuts, and seeds. Make sure to eat at least 8 ounces of seafood each week.

*Oils are NOT a food group, but they provide essential nutrients such as vitamin E.

How much of each food group should I eat?
The amount of food you need to eat from each group depends on your age, sex, and level of physical activity. For information about the food groups and the recommended daily amounts visit ChooseMyPlate.gov Daily Food Plans. For easy advice on creating a healthy balanced plate visit -10 Tips to a great plate  [PDF- 805Kb].

Food Plans

A healthy eating plan will show you how much you need from each food group to stay within your calorie needs and promote good health. A healthy eating plan can also help you learn—

• How many calories you need each day and how to balance your calorie needs.
• How much of each food group you should consume.
• How to make healthy choices in each food group.

For more information about food plans visit: Food Plans at MyPlate.gov

Vegetarian Plans can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs.

Visit MyPlate.gov for Vegetarian Tips.

Ever notice how lifeless a house plant looks when you forget to water it? Just a little water and it seems to perk back up. Water is just as essential for our bodies because it is in every cell, tissue, and organ in your body. That's why getting enough water every day is important for your health.

Healthy people meet their fluid needs by drinking when thirsty and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.

Where do I get the water I need?

Most of your water needs are met through the water and beverages you drink.
You can get some fluid through the foods you eat. For example, broth soups and other foods that are 85% to 95% water such as celery, tomatoes, oranges, and melons.

What does water do in my body?

Water helps your body with the following:

• Keeps its temperature normal.
• Lubricates and cushions your joints.
• Protects your spinal cord and other sensitive tissues.
• Gets rid of wastes through urination, perspiration, and bowel movements.

Why do I need to drink enough water each day?

You need water to replace what your body loses through normal everyday functions. Of course, you lose water when you go to the bathroom or sweat, but you even lose small amounts of water when you exhale. You need to replace this lost water to prevent dehydration.

Your body also needs more water when you are—

• In hot climates.
• More physically active.
• Running a fever.
• Having diarrhea or vomiting.

To help you stay hydrated during prolonged physical activity or when it is hot outside:

1. Drink fluid while doing the activity.
2. Drink several glasses of water or other fluid after the physical activity is completed.

Also, when you are participating in vigorous physical activity, it's important to drink before you even feel thirsty. Thirst is a signal that your body is on the way to dehydration. For more information, visit Fit Facts, Healthy Hydration from the American Council on Fitness .*(PDF-1.4Mb)

Some people may have fluid restrictions because of a health problem, such as kidney disease. If your healthcare provider has told you to restrict your fluid intake, be sure to follow that advice.

Tips for Increasing Your Fluid Intake by Drinking More Water

Under normal conditions, most people can drink enough fluids to meet their water needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may need to increase your fluid intake.

If you think you're not getting enough water each day, the following tips may help:

• Carry a water bottle for easy access when you are at work or running errands.
• Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
• Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
• Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
• Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

Do sugar-sweetened beverages count?

Although beverages that are sweetened with sugars do provide water, they usually have more calories than unsweetened beverages. To help with weight control, you should consume beverages and foods that don't have added sugars.

Examples of beverages with added sugars:

• Fruit drinks.
• Some sports drinks.
• Soft drinks and sodas (non-diet).

Visit Rethink Your Drink for more information about the calories in beverages and how you can make better drink choices to reduce your calorie intake.

What counts as fat? Are some fats better than other fats? While fats are essential for normal body function, some fats are better for you than others. Trans fats, saturated fats and cholesterol are less healthy than polyunsaturated and monounsaturated fats.

How much total dietary fat do I need?

The Dietary Guidelines for Americans 2010 recommend that Americans:

• Consume less than 10% of calories from saturated fats.
• Replace solid fats with oils when possible.
• Limit foods that contain synthetic sources of trans fatty acids (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible.
• Eat fewer than 300 mg of dietary cholesterol per day.
• Reduce intake of calories from solid fats.

More Information on Fats

• Trans Fat
• Saturated Fat
• Cholesterol
• Polyunsaturated Fats and Monounsaturated Fats

Download Trans Fat: The Facts 

Download FDA Nutritional Facts Label

The Dietary Guidelines for Americans 2010 and the Institute of Medicine recommend that individuals keep trans fatty acid consumption as low as possible.^{1, 2} There are two main sources of dietary trans fatty acids (trans fat). Naturally occurring trans fat is found in small amounts in the fatty parts of meat and dairy products. Artificial trans fat comes from foods that contain partially hydrogenated oil and is formed when hydrogen is added to liquid oil turning it into solid fat. Often food manufacturers use artificial trans fat in food products because it is inexpensive and it increases the food’s shelf life, stability, and texture.

Consuming trans fat increases low-density lipoprotein (LDL, or "bad") cholesterol. This risk factor contributes to the leading cause of death in the U.S. – coronary heart disease (CHD).¹ Trans fat may also have other adverse health effects like decreasing high-density lipoprotein (HDL, or "good") cholesterol. Further reducing trans fat consumption by avoiding artificial trans fat could prevent 10,000-20,000 heart attacks and 3,000-7,000 coronary heart disease deaths each year in the U.S.³

Trans fat intake has significantly decreased in the US as a result of efforts to increase awareness of its health effects, Nutrition Facts label changes, industry efforts to voluntarily reformulate foods, and some state and local governments’ restriction of its use in restaurants and other food service outlets. However, on average Americans still consume 1.3 grams (0.6% of energy) of artificial trans fat each day.⁴ Major contributors to artificial trans fat intake include fried items, savory snacks (like microwave popcorn), frozen pizzas, cake, cookies, pie, margarines and spreads, ready-to-use frosting, and coffee creamers. The amount of trans fat can vary among similar food categories.

The amount of trans fat can vary within food categories

Trans fat are also found in restaurant and cafeteria foods that contain or are prepared with partially hydrogenated oil. Currently, only about 1 in 5 Americans (20 percent) lives where there are policies that limit the use or sale of foods that contain more than 0.5 grams of artificial trans fat per serving.

What Can Be Done To Reduce Artificial Trans Fat

Everyone can:

• 
• Download FDA Nutritional Facts Label
• Read the Nutrition Facts label and ingredient list to compare foods.When choosing foods low in trans fat, make sure they are also low in saturated fat and cholesterol: look for foods with 5% of the Daily Value or less. Foods with 20% or more of the Daily Value of these two components are high.
  • Choose products with 0 grams trans fat.
  • Check the Ingredient List to see if there is any partially hydrogenated oil in the product.
  • Because products containing less than 0.5 grams of trans fat per serving can be labeled as having 0 grams trans fat, checking the Ingredient List is important to avoid all artificial trans fat.
•  
• Use monounsaturated fat (canola and olive oil) and polyunsaturated fat (soybean, corn, and sunflower oil) in recipes that call for fat.
• A good way to avoid trans fat is to eat a balanced diet rich in fruits, vegetables, whole grains, lean sources of protein, and low-fat or fat-free dairy products.
• Ask your grocer to stock products free of “partially hydrogenated oil” and “shortening”.
• Talk with your favorite restaurant establishment about current use of partially hydrogenated oils or changing to a menu that is 100% free of “partially hydrogenated oil” and “shortening”.
• Choose restaurants that do not use partially hydrogenated oil to prepare food.

Restaurants and Cafeterias can:

• Change their frying and cooking oils to ones that do not contain any partially hydrogenated oil.
• Ask suppliers to provide products that do not contain partially hydrogenated oil and are low in saturated fat.
• Promote partially hydrogenated oil-free, and low saturated fat, items on the menu.

Food Producers and Processors can:

• Continue to reformulate products to remove partially hydrogenated oil by increasing the use of mono- and polyunsaturated fats as replacements.
• Find innovative ways to remove partially hydrogenated oil, without increasing saturated fat, from baked goods, frosting, and other products that currently contain significant amounts of trans fat.

State and Local Governments can:

• Increase public awareness about the use of partially hydrogenated oil in foods and cardiovascular risks of consuming trans fat.
• Adopt procurement guidelines regarding the sale and/or use of foods containing artificial trans fat (partially hydrogenated oil).

Resources

Dietary Guidelines for Americans 2010
The Departments of Agriculture (USDA) and Health and Human Services (HHS), jointly publish the Dietary Guidelines for Americans, which provides advice about how good dietary habits for people aged 2 years and older can promote health and reduce risk for major chronic diseases.

Trans Fat: What you need to know. Click below

• The FDA Trans Fat Factsheet_pdf
• For more information, go to Vitamins & Minerals

Healthy Eating  Tips

• Heart-Healthy DASH Eating Plan
• The DASH Menu for Heart Health
• Your Guide to Lowering Blood Pressure
• Lowering Your Cholesterol  With TLC
• Diabetes and Healthy Eating
• Weight Management Resources
• Healthy Eating After Age 50
• Physical Activity Guidelines

References

¹ U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.

² Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, Washington, DC, 2005.

You may have heard that saturated fats are the "solid" fats in your diet. For the most part, this is true. For example, if you open a container of meat stew, you will probably find some fat floating on top. This fat is saturated fat.

The Recommendation

Diets high in saturated fat have been linked to chronic disease, specifically, coronary heart disease. The Dietary Guidelines for Americans 2010 recommend consuming less than 10% of daily calories as saturated fat.

But other saturated fats can be more difficult to see in your diet. In general, saturated fat can be found in the following foods:

• High-fat cheeses
• High-fat cuts of meat
• Whole-fat milk and cream
• Butter
• Ice cream and ice cream products
• Palm and coconut oils

It's important to note that lower-fat versions of these foods usually will contain saturated fats, but typically in smaller quantities than the regular versions.

As you look at this list above, notice two things. First, animal fats are a primary source of saturated fat. Secondly, certain plant oils are another source of saturated fats: palm oils, coconut oils, and cocoa butter. You may think you don't use palm or coconut oils, but they are often added to commercially-prepared foods, such as cookies, cakes, doughnuts, and pies. Solid vegetable shortening often contains palm oils and some whipped dessert toppings contain coconut oil.

How do I control my saturated fat intake?

In general, saturated fat can be found in the following foods:

• High-fat cheeses
• High-fat cuts of meat
• Whole-fat milk and cream
• Butter
• Ice cream and ice cream products
• Palm and coconut oils

So how can you cut back on your intake of saturated fats? Try these tips:

In a leaner cut of meat, such as the sirloin shown here, there is less marbling. Most of the fat is on the edges of the meat where you can easily trim it off.

• Choose leaner cuts of meat that do not have a marbled appearance (where the fat appears embedded in the meat). Leaner cuts include round cuts and sirloin cuts. Trim all visible fat off meats before eating.
• Remove the skin from chicken, turkey, and other poultry before cooking.
• When re-heating soups or stews, skim the solid fats from the top before heating.
• Drink low-fat (1%) or fat-free (skim) milk rather than whole or 2% milk.
• Buy low-fat or non-fat versions of your favorite cheeses and other milk or dairy products.
• When you want a sweet treat, reach for a low-fat or fat-free version of your favorite ice cream or frozen dessert. These versions usually contain less saturated fat.
• Use low-fat spreads instead of butter. Most margarine spreads contain less saturated fat than butter. Look for a spread that is low in saturated fat and doesn't contain trans fats.
• Choose baked goods, breads, and desserts that are low in saturated fat. You can find this information on the Nutrition Facts label.
• Pay attention at snack time. Some convenience snacks such as sandwich crackers contain saturated fat. Choose instead to have non-fat or low-fat yogurt and a piece of fruit.

To learn more about the Nutrition Facts label, visit How to Understand and Use the Nutrition Facts Label (FDA).

Cholesterol is a fatty substance that's found in animal-based foods such as meats, poultry, egg yolks, and whole milks. Do you remember the other type of fat that is found in animal-based products? That's right — saturated fat.

So, when you follow the tips to reduce your saturated fat intake, in most cases, you will be reducing your dietary cholesterol intake at the same time. For example, if you switch to low-fat and fat-free dairy products, you will reduce your intake of both saturated fat and cholesterol.

Cholesterol in Your Blood

You may be reading this section about cholesterol because you have been diagnosed with high blood cholesterol, or you may have been told that your "good" cholesterol is too low, or that your "bad" cholesterol is too high. What does all this mean?

Here are some quick definitions that may help you. You may also want to check out the links below for more detailed information.

Total Cholesterol. This is the total measured cholesterol in your blood. This number includes all other types of cholesterol such as HDL and LDL, as defined below. High blood cholesterol can increase your risk of heart disease.

It is important to know your numbers. You can't tell if the cholesterol in your blood is high by how you feel. You'll need a blood test from your healthcare provider to know. If you don't know what your blood cholesterol level is, talk to your health care provider.

HDL. HDL stands for high-density lipoprotein cholesterol. The HDL cholesterol is often called "good" cholesterol because it helps carry cholesterol away from your body's organs and to your liver where it can be removed. To help you remember, that HDL is the "good" cholesterol, recall that the "H" stands for high and higher HDL cholesterol is good.

LDL. LDL stands low-density lipoprotein cholesterol. The LDL cholesterol is sometimes called "bad" cholesterol because it's the type of cholesterol that is linked with a higher chance of heart disease. Remember that L stands for "low" and you want to keep LDL lower in your blood.

What Is High Blood Cholesterol?

Too much cholesterol in the blood, or high blood cholesterol, can be serious. People with high blood cholesterol have a greater chance of getting heart disease. Cholesterol can build up on the walls of your arteries (blood vessels that carry blood from the heart to other parts of the body). This buildup of cholesterol is called plaque. Over time, plaque can cause narrowing of the arteries.

If you've already been diagnosed with high blood cholesterol or want more information about how to prevent it, visit these links from the National Heart, Lung, and Blood Institute for more information.

• High Blood Cholesterol
  National Institute of Health (NIH), National Heart, Lung and Blood Institute (NHLBI)
  This site explains what high blood cholesterol is, its signs and symptoms, and how it is diagnosed and treated.
• High Blood Cholesterol: What You Need to Know (PDF-195k)
  NHLBI, National Cholesterol Education Program
  This document explains what your cholesterol numbers mean, how to calculate your heart disease risk, and how to treat high levels of cholesterol using the Therapeutic Lifestyle Changes (TLC) diet.

Please note that these Web sites are intended for adults who have been diagnosed with high cholesterol. For information about cholesterol and children, please visit the American Heart Association's Cholesterol and Atherosclerosis in Children.*

Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats. The table below provides examples of specific types of unsaturated fats.

Polyunsaturated fats can also be broken down into two types:

• Omega-6 polyunsaturated fats — these fats provide an essential fatty acid that our bodies need, but can't make.
• Omega-3 polyunsaturated fats — these fats also provide an essential fatty acid that our bodies need. In addition, omega-3 fatty acids, particularly from fish sources, may have potential health benefits.

How do I control my polyunsaturated fat and monounsaturated fat intake?

In general, nuts, vegetable oils, and fish are sources of unsaturated fats. The table below provides examples of specific types of unsaturated fats.

Below are tips for including appropriate amounts of unsaturated fats in your diet:

• Replace solid fats used in cooking with liquid oils. Visit Choose MyPlate – Daily Food Plans to learn more about your daily recommendations.
• Remember any type of fat is high in calories. To avoid additional calories, substitute polyunsaturated and monounsaturated fats for saturated fats and trans fats rather than adding these fats to your diet.
• Have an ounce of dry-roasted nuts as a snack. Nuts and seeds count as part of your meat and beans allowance on the MyPyramid plan.

Not sure what to think about carbohydrates these days? You've come to the right section. Here are the facts to separate the hype from the truth about carbohydrates.

Check out the following topics:

• What are carbohydrates?
• What are the types of carbohydrates?For More Information on Carbohydrates
  • Complex Carbohydrates
    • Dietary fiber
  • Simple carbohydrates (sugars)

What are carbohydrates?

Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives you energy and helps keep everything going.

Your body can use glucose immediately or store it in your liver and muscles for when it is needed.

You can find carbohydrates in the following:

• Fruits
• Vegetables
• Breads, cereals, and other grains
• Milk and milk productssugar-sweetened
• Foods containing added sugars (e.g., cakes, cookies, and  beverages).

Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.

What about foods higher in carbohydrates such as sodas and candies that also contain added sugars? Those are the ones that add extra calories but not many nutrients to your diet.

What are the types of carbohydrates?

There are two main types of carbohydrates:

• Complex carbohydrates
• Simple carbohydrates

Complex Carbohydrates

Starch and dietary fiber are the two types of complex carbohydrates.

Starch must be broken down through digestion before your body can use it as a glucose source.

Quite a few foods contain starch and dietary fiber such as breads, cereals, and vegetables:

• Starch is in certain vegetables (i.e., potatoes, dry beans, peas, and corn).
• Starch is also found in breads, cereals, and grains.
• Dietary fiber is in vegetables, fruits, and whole grain foods.

Dietary Fiber

You may have seen dietary fiber on the label listed as soluble fiber or insoluble fiber.

Soluble fiber is found in the following:

• Oatmeal
• Oat bran
• Nuts and seeds
• Most fruits (e.g., strawberries, blueberries, pears, and apples)
• Dry beans and peas

Insoluble fiber found in the following:

• Whole wheat bread
• Barley
• Brown rice
• Couscous
• Bulgur or whole grain cereals
• Wheat bran
• Seeds
• Most vegetables
• Fruits

Which type is best? Both! Each has important health benefits so eat a variety of these foods to get enough of both. You're also more likely to get other nutrients that you might miss if you just chose 1 or 2 high-fiber foods.

How much dietary fiber do I need each day?
Most Americans greatly under consume dietary fiber. Breads, rolls, buns and pizza crust made with refined flour are not among the best sources of dietary fiber, but currently contribute to a large portion our diets. To meet the recommendations for fiber, most people need to increase the consumption of beans peas other vegetable, fruits and whole grains, and other foods with naturally occurring fiber.

It's recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day.¹ To find out how many calories you need each day, visit: Food Plans at MyPlate.gov and enter your age, sex, height, weight, and your activity level in the Daily Food plan.

Or as a general rule you may refer to the chart below to find out the recommended amount of fiber you need based on age and gender groups. ^1,2

At first, you may find it challenging to eat all of your daily fiber grams. Just take it slowly and try to choose higher-fiber foods more often. Over time, you'll gradually be eating more fiber!

Try these tips to jumpstart your intake of dietary fiber:

• Choose whole fruits more often than fruit juice. Fresh, frozen, or canned—it doesn't matter— they all count!
• Try to eat two vegetables with your evening meal.
• Keep a bowl of veggies already washed and prepared your refrigerator—try carrots, cucumbers, or celery for a quick snack.
• Make a meal around dried beans or peas (also called legumes) instead of meat.
• Choose whole grain foods more often. Take a look at the "whole grains buzz words list" below to help you decide. A good guide is to make at least ½ of your grain choices be whole grains.
• Start your day with a whole grain breakfast cereal low in added sugar. Top your cereal with fruit for even more fiber. While bananas may come to your mind first, you can add even more variety by also trying sliced peaches or berries. You can often find these fruits year-round in the frozen foods section of your grocery store.

Whole Grains

Whole grains are a good source of fiber and nutrients. Whole grains refer to grains that have all of the parts of the grain seed (sometimes called the kernel). These parts of the kernel are called the bran, the germ, and the endosperm.

If the whole grain has been cracked, crushed, or flaked (as in cracked whole grain bread or flake cereal), then the whole grain must still have about the same proportions of bran, germ, and endosperm to be called a whole grain.³

When whole grains are processed, some of the dietary fiber and other important nutrients are removed. A processed grain is called a "refined" grain.

Some refined grain products have key nutrients, such as folic acid and iron, which were removed during the initial processing and added back. These are called enriched grains. White rice and white bread are enriched grain products.

Some enriched grain foods have extra nutrients added. These are called fortified grains.⁴

Whole Grain "Buzz Words"

The Dietary Guidelines for Americans recommend that you try to make at least half of your daily grain choices as whole grains.

You can find out if the food you are eating is made of whole grains by looking at the ingredients list of the food label. The whole grain should be the first ingredient listed. The following are some examples of how whole grains could be listed:

• brown rice
• buckwheat
• bulgur (cracked wheat)
• millet
• wild rice
• popcorn*
• quinoa
• triticale
• whole-grain barley
• whole-grain corn
• whole oats/oatmeal
• whole rye
• whole wheat

*Popcorn is a whole grain that can have added fat and salt. Try air-popping your popcorn to avoid these extras. If you're buying microwave popcorn, look for a lower-fat variety. You may also want to try the snack size bag to help with portion control.

Grains Galore!

Here are some explanations of less-familiar grains:⁵

Bulgur. A staple of Middle Eastern dishes. Bulgur wheat consists of kernels that have been steamed, dried, and crushed. It has a tender and chewy texture.

Millet. A staple grain in parts of Africa and Asia. Millet comes in several varieties and has a bland flavor that is a background to other seasonings.

Quinoa. A grain that has been traditionally used in South American cuisine. Its texture has been compared to that of couscous.

Triticale. A grain that is a hybrid of wheat and rye. It comes in several varieties including whole berry, flakes, and flour.

Simple Carbohydrates

Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables milk, and milk products. Simple carbohydrates also include sugars added during food processing and refining.⁶ What's the difference? In general, foods with added sugars have fewer nutrients than foods with naturally-occurring sugars.

How can I avoid added sugars?
One way to avoid these sugars is to read the ingredient lists on food labels.

Look for these ingredients as added sugars:⁷

If you see any of these in the ingredient list, you know the food has added sugars. The closer to the top of the list, the more of that sugar is in the food.

You can learn more about sugars on the food label by visiting How to Understand and Use the Nutrition Facts Label.

Other tips for avoiding added sugars include—

• Choose water instead of sugar-sweetened sodas.
• Choose 4 fluid ounces (1/2 cup) of 100% fruit juice rather than a fruit drink.
• Have a piece of fruit for dessert and skip desserts with added sugar.
• Choose breakfast cereals that contain no or less added sugars.

If you want to learn more about avoiding added sugar in what you drink, check out Re-think your Drink.

You probably already know sugars and starches can play a role in causing cavities. But it's worth mentioning again, particularly as far as kids are concerned. Be sure to also brush, floss, and drink fluoridated water to help prevent cavities.

For More Information on Carbohydrates

It’s important to choose carbohydrates wisely. Foods containing carbohydrates are part of a healthful diet. For more information about carbohydrates visit:

HHS Health Facts: Choose Carbohydrates Wisely  (PDF-96k)

Sources

¹Dietary Guidelines for Americans, 2010 (pg 41).

²Dietary Guidelines for Americans, 2010, (pg 76).

³Dietary Guidelines for Americans, 2010 (pg 36).

⁴DHHS, A Healthier You, (pg 43).

⁵Barron's Food Lover's Companion. Copyright © 2001 by Barron's Educational Series, Inc.

⁶U.S. National Library of Medicine & NIH. MedlinePlus Medical Encyclopedia: Carbohydrates.

⁷DHHS, A Healthier You, (pg 55).

What do you think about when you hear the word protein? Maybe it's an ad for some protein shake that promises massive muscles? Or is it the last high-protein diet craze you read about? With all this talk about protein, you might think Americans were at risk for not eating enough. In fact, most of us eat more protein than we need. Protein is in many foods that we eat on a regular basis.

This section will help you learn more about protein. You'll find information about what foods have protein and what happens when we eat more protein than we need.

To continue, check out the following topics:

• What is protein?
• What are the types of protein?
• How much protein do I need?

What is Protein?

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

Protein is found in the following foods:

• meats, poultry, and fish
• legumes (dry beans and peas)
• tofu
• eggs
• nuts and seeds
• milk and milk products
• grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein.

What are the types of protein?

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

• A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

• An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.

How much protein do I need?

Maybe you've wondered how much protein you need each day. In general, it's recommended that 10–35% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.²

Here are examples of amounts of protein in food:

• 1 cup of milk has 8 grams of protein
• A 3-ounce piece of meat has about 21 grams of protein
• 1 cup of dry beans has about 16 grams of protein
• An 8-ounce container of yogurt has about 11 grams of protein

Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.

Rather than just focusing on your protein needs, choose an overall healthy eating plan that provides the protein you need as well as other nutrients.

ChooseMyPlate.gov Daily Food Plan lets you enter your age, sex, weight, height and physical activity level to get a personalized plan just for you.

To help you get the amounts of protein you need:

• Compare the amount of meat, poultry, fish, eggs, legumes, nuts, and seeds you are eating per day to what is recommended. As an example, if you refer to MyPlate Daily Food Plan, a 48-year-old female who is active less than 30 minutes a day only needs about 5 ounces each day from the protein group. Some pre-cut slices of meat and poultry, such as a pork chop or chicken breast, can be four to five ounces each. You can see how it would be easy to eat too much.
• Save your money and don't buy the protein supplements. If you're healthy, you probably get all the protein you need from your diet.

To help you make lower-fat protein choices —

• Choose meats that are leaner cuts and trim away any fat you can see. For chicken and turkey, remove the skin to reduce fat.
• Substitute pinto or black beans for meat in chili and tacos.
• Choose low-fat or fat-free milk and yogurt.
• Choose low-fat or fat-free cheese.
• Choose egg whites or pasteurized egg white products.

What if I am a vegetarian?
Because some vegetarians avoid eating all (or most) animal foods, they must rely on plant-based sources of protein to meet their protein needs. With some planning, a vegetarian diet can easily meet the recommended protein needs of adults and children.

Choosemyplate.gov provides meal planning tips for vegetarians.

Sources

¹Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. JADA, 2003; 103(6) 748 – 765.

²Source for Acceptable Macronutrient Distribution Range (AMDR) reference and RDAs: Institute of Medicine (IOM) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. This report may be accessed via www.nap.edu*

Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Vitamins and minerals are nutrients that your body needs to grow and develop normally.

Vitamins and minerals, have a unique role to play in maintaining your health. For example Vitamin D helps your body absorb the amount of calcium (a mineral) it needs to form strong bones. A deficiency in vitamin D can result in a disease called rickets (softening of the bones caused by the bodies inability to absorb the mineral calcium.) The body cannot produce calcium; therefore, it must be absorbed through our food. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. You can usually get all your vitamins from the foods you eat.

NIH, Vitamin and Mineral Supplement Fact Sheets

These fact sheets provide information about the role of vitamins and minerals in health and disease: Calcium Chromium Folate Iron Magnesium Selenium Vitamin A Vitamin B6 Vitamin B12 Vitamin D Vitamin E Vitamin K: Interactions with Coumadin  (PDF-39k) Zinc Many products are marketed as dietary supplements. It is important to remember that supplements include vitamins and minerals, as well as herbs, botanicals and other substances. For more information about dietary supplements see: Dietary Supplements Frequently Asked Questions

Related Information

For more information, go to Vitamins & Minerals

CDC, Calcium and Bone Health
Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.

CDC, Folic Acid
Folic acid is a B vitamin. It is used in our bodies to make new cells. If a woman has enough folic acid in her body before she is pregnant, it can help prevent major birth defects of her baby's brain and spine.

CDC, Iron and Iron Deficiency
Iron is a mineral needed by our bodies. Iron is a part of all cells and does many things in our bodies. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anemia. Although anemia has a number of causes, iron deficiency anemia is the most common type of anemia.

Salt
Most of the sodium we consume is in the form of salt, and the vast majority of sodium we consume is in processed and restaurant foods. Too much sodium is bad for your health. It can increase your blood pressure and your risk for a heart attack and stroke.

Sodium and Potassium  (PDF-150k)
Nearly all Americans eat too much salt (sodium). Most of the salt comes from eating processed foods (75%), or adding salt to food while cooking and using the salt shaker at meals (5% to 10%). On average, the more salt a person eats, the higher his or her blood pressure.

"Eat your fruits and vegetables." You've likely heard this statement since childhood. Research shows why it is good advice:

• Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
• Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
• Most fruits and vegetables are naturally low in fat and calories and are filling.

Not sure how many fruits and vegetables you should be eating each day?

• Visit the Fruit and Vegetable Calculator. Here you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. This site also has helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples.
• Ever wondered what counted as ½ a cup of grapes or celery without counting? Visit: What Counts as a Cup? This visual example of what counts as a cup helps simplify the answer.
• Want to know how much you need of each food group; including fruits and vegetables? Visit: MyPlate Daily Food Plan to find out and receive a customized Daily Food Plan.

Curious as to whether fruits and vegetables can help you manage your weight?

• Take a look at this How to Use Fruits and Vegetables to Help Manage your Weight brochure and learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

Related Resources

CDC Vital Signs: Progress on children eating more fruit, but not more vegetables  [PDF-16.9Mb]
CDC trend data finds that US children ages 2-18 are eating more fruit, but not more vegetables. Child care and schools can help children meet daily recommendations.

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.

Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

Good sources: These foods contain 10 to 19 percent of the Daily Value per reference amount.

Excellent sources: These foods contain 20 percent or more of the Daily Value per reference amount.

*The Institute of Medicine recommends that women of childbearing age who may become pregnant consume 400 micrograms of synthetic folic acid per day to supplement the folate they receive from a varied diet. Synthetic folic acid can be obtained from eating fortified foods or taking a supplement.

Almost everyone needs to eat more fruits and vegetables. A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.

This is also available as a brochure (PDF-244k). This is part of our Weight Management Research to Practice Series.

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses.

This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Start the Day Right

• Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
• Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

• Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
• Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.

Dinner

• 
• Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
• Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

• Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Remember: Substitution is the key.
It's true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading
and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available.
However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

This is also available as a brochure  (PDF-526k). This is part of our Weight Management Research to Practice Series.

When it comes to weight loss, there's no lack of diets promising fast results. There are low-carb diets, high-carb diets, low-fat diets, grapefruit diets, cabbage soup diets, and blood type diets, to name a few. But no matter what diet you may try, to lose weight, you must take in fewer calories than your body uses. Most people try to reduce their calorie intake by focusing on food, but another way to cut calories may be to think about what you drink.

What Do You Drink? It Makes More Difference Than You Think!

Calories in drinks are not hidden (they're listed right on the Nutrition Facts label), but many people don't realize just how many calories beverages can contribute to their daily intake. As you can see in the example below, calories from drinks can really add up. But there is good news: you have plenty of options for reducing the number of calories in what you drink.

Substituting no- or low-calorie drinks for sugar-sweetened beverages cuts about 650 calories in the example above.

Of course, not everyone drinks the amount of sugar-sweetened beverages shown above. Check the list below to estimate how many calories you typically take in from beverages.

Milk contains vitamins and other nutrients that contribute to good health, but it also contains calories. Choosing low-fat or fat-free milk is a good way to reduce your calorie intake and still get the nutrients that milk contains.

Learn To Read Nutrition Facts Labels Carefully

Be aware that the Nutrition Facts label on beverage containers may give the calories for only part of the contents. The example below shows the label on a 20-oz. bottle. As you can see, it lists the number of calories in an 8-oz. serving (100) even though the bottle contains 20 oz. or 2.5 servings. To figure out how many calories are in the whole bottle, you need to multiply the number of calories in one serving by the number of servings in the bottle (100 x 2.5). You can see that the contents of the entire bottle actually contain 250 calories even though what the label calls a "serving" only contains 100. This shows that you need to look closely at the serving size when comparing the calorie content of different beverages.

Sugar by Any Other Name: How To Tell Whether Your Drink Is Sweetened

Sweeteners that add calories to a beverage go by many different names and are not always obvious to anyone looking at the ingredients list. Some common caloric sweeteners are listed below. If these appear in the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage.

• High-fructose corn syrup
• Fructose
• Fruit juice concentrates
• Honey
• Sugar
• Syrup
• Corn syrup
• Sucrose
• Dextrose

High-Calorie Culprits in Unexpected Places

Coffee drinks and blended fruit smoothies sound innocent enough, but the calories in some of your favorite coffee-shop or smoothie-stand items may surprise you. Check the Web site or in-store nutrition information of your favorite coffee or smoothie shop to find out how many calories are in different menu items. And when a smoothie or coffee craving kicks in, here are some tips to help minimize the caloric damage:

At the coffee shop:

• Request that your drink be made with fat-free or low-fat milk instead of whole milk
• Order the smallest size available.
• Forgo the extra flavoring – the flavor syrups used in coffee shops, like vanilla or hazelnut, are sugar-sweetened and will add calories to your drink.
• Skip the Whip. The whipped cream on top of coffee drinks adds calories and fat.
• Get back to basics. Order a plain cup of coffee with fat-free milk and artificial sweetener, or drink it black.

At the smoothie stand:

• Order a child's size if available.
• Ask to see the nutrition information for each type of smoothie and pick the smoothie with the fewest calories.
• Hold the sugar. Many smoothies contain added sugar in addition to the sugar naturally in fruit, juice, or yogurt. Ask that your smoothie be prepared without added sugar: the fruit is naturally sweet.

Better Beverage Choices Made Easy

Now that you know how much difference a drink can make, here are some ways to make smart beverage choices:

• Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.
• For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
• Don't "stock the fridge" with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the fridge.
• Serve water with meals.
• Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water.
• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
• When you do opt for a sugar-sweetened beverage, go for the small size. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100 calories.
• Be a role model for your friends and family by choosing healthy, low-calorie beverages.

This is also available as a Print-friendly game board brochure (PDF-816k). This is part of our Weight Management Research to Practice Series.

When eating at many restaurants, it's hard to miss that portion sizes have gotten larger in the last few years. The trend has also spilled over into the grocery store and vending machines, where a bagel has become a BAGEL and an "individual" bag of chips can easily feed more than one. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls.

Portion control when eating out. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a "to-go" box and wrap up half your meal as soon as it's brought to the table.

Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating. Portion control in front of the TV. When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It's easy to overeat when your attention is focused on something else.

Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of "spoiling our dinner." Well, it's time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal. Be aware of large packages. For some reason, the larger the package, the more people consume from it without realizing it. To minimize this effect: Divide up the contents of one large package into several smaller containers to help avoid over-consumption. Don't eat straight from the package. Instead, serve the food in a small bowl or container.

Out of sight, out of mind. People tend to consume more when they have easy access to food. Make your home a "portion friendly zone."

• Replace the candy dish with a fruit bowl.
• Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.
• When buying in bulk, store the excess in a place that's not convenient to get to, such as a high cabinet or at the back of the pantry.

Related Resources

Check out these Web sites for more portion size tips:

ChooseMyPlate is the federal government's nutrition education and guidance Web site and was developed as an effort to promote healthy eating and to encourage consumers to make healthy choices.

Want to know the amount of each food group you need daily? Find out and receive a customized Daily Food Plan.

The Portion Distortion Quiz from the National Heart Lung and Blood Institute* (NHLBI) shows how portion sizes of some common foods have changed over the years.

Food labels can help you understand that portion sizes are often larger than you think. Click the links below to learn how to use the Nutrition Facts Label on food packages:

• How to Understand and Use the Nutrition Facts Label, Food and Drug Administration, Center for Food Safety and Applied Nutrition
• Nutrition Facts Label Programs and Materials, Food and Drug Administration, Center for Food Safety and Applied Nutrition

Do Increased Portion Sizes Affect How Much We Eat? Research to Practice Series No. 2  (PDF-245k)
CDC, Nutrition and Physical Activity
This research-to-practice review examines what science underlies the notion that large portion sizes have contributed to weight gain among Americans. This section also offers ideas to practitioners about how to counsel their patients or clients about portion size.

Million Hearts® Healthy Eating & Lifestyle Resource Center
Browse and search hundreds of fresh and heart-healthy recipes for every meal. Download a calorie-controlled, 28-day heart-healthy meal plan with a printable shopping list.

Delicious Heart Healthy Recipes
The National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health Web-site features great recipes, family resources, healthy shopping and cooking tips, and videos. These recipes are limited in saturated fat, trans fat, cholesterol, and sodium, and they're  moderate in calories.

What’s Cooking USDA Mixing Bowl
Find healthy recipes, meal plans, cooking, and grocery shopping tips. The site features a searchable database of healthy recipes, options to save recipes to a cookbook, print recipe cards, and share recipes via social media.

A Healthier You
Here are almost 100 easy-to-make, fun, and delicious recipes based on the Dietary Guidelines for Americans. No advanced cooking skills required, and they taste great.

For heart-healthy eating, check out the DASH Eating Plan

Physical Activity for a Healthy Weight

Why is physical activity important?

Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.

• When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.
• Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
• Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

Physical activity also helps to–

• Maintain weight.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
• Reduce arthritis pain and associated disability.
• Reduce risk for osteoporosis and falls.
• Reduce symptoms of depression and anxiety.

How much physical activity do I need?

When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:

To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It's possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.

To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.

What do moderate- and vigorous-intensity mean?

Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it's probably moderately intense. Examples include—

• Walking briskly (a 15-minute mile).
• Light yard work (raking/bagging leaves or using a lawn mower).
• Light snow shoveling.
• Actively playing with children.
• Biking at a casual pace.

Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense. Examples include—

• Jogging/running.
• Swimming laps.
• Rollerblading/inline skating at a brisk pace.
• Cross-country skiing.
• Most competitive sports (football, basketball, or soccer).
• Jumping rope.

How many calories are used in typical activities?

The following table shows calories used in common physical activities at both moderate and vigorous levels.

Calories Used per Hour in Common Physical Activities
Moderate Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Hiking	185	370
Light gardening/yard work	165	330
Dancing	165	330
Golf (walking and carrying clubs)	165	330
Bicycling ( 145 290
Walking (3.5 mph)	140	280
Weight lifting (general light workout)	110	220
Stretching	90	180
Vigorous Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Running/jogging (5 mph)	295	590
Bicycling (>10 mph)	295	590
Swimming (slow freestyle laps)	255	510
Aerobics	240	480
Walking (4.5 mph)	230	460
Heavy yard work (chopping wood)	220	440
Weight lifting (vigorous effort)	220	440
Basketball (vigorous)	220	440
1 Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.

To help estimate the intensity of your physical activity, see Physical Activity for Everyone: Measuring Physical Activity Intensity.

Want to learn more?

Getting Started with Physical Activity for a Healthy Weight
If you've not been physically active in a while, you may be wondering how to get started again. Lace up those sneakers and find some motivating ideas.

For general Physical Activity information, see Physical Activity for Everyone.

Success Stories

Adult Overweight and Obesity

Defining Overweight and Obesity

Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.

Definitions for Adults

For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the "body mass index" (BMI). BMI is used because, for most people, it correlates with their amount of body fat.

• An adult who has a BMI between 25 and 29.9 is considered overweight.
• An adult who has a BMI of 30 or higher is considered obese.

See the following table for an example.

Height	Weight Range	BMI	Considered
5' 9"	124 lbs or less	Below 18.5	Underweight
	125 lbs to 168 lbs	18.5 to 24.9	Healthy weight
	169 lbs to 202 lbs	25.0 to 29.9	Overweight
	203 lbs or more	30 or higher	Obese

It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have excess body fat. For more information about BMI, visit Body Mass Index.

Other methods of estimating body fat and body fat distribution include measurements of skinfold thickness and waist circumference, calculation of waist-to-hip circumference ratios, and techniques such as ultrasound, computed tomography, and magnetic resonance imaging (MRI).

Assessing Health Risks Associated with Overweight and Obesity

BMI is just one indicator of potential health risks associated with being overweight or obese. For assessing someone's likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors:

• The individual's waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases).
• Other risk factors the individual has for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).

For more information about the assessment of health risk for developing overweight- and obesity-related diseases, visit the following Web pages from the National Heart, Lung, and Blood Institute:

• Assessing Your Risk
• Body Mass Index Table
• Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults

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Healthy Eating  Tips

• Heart-Healthy DASH Eating Plan
• The DASH Menu for Heart Health
• Your Guide to Lowering Blood Pressure
• Lowering Your Cholesterol  With TLC
• Diabetes and Healthy Eating
• Weight Management Resources
• Healthy Eating After Age 50
• Physical Activity Guidelines

---

About Body Mass Index (BMI) for Adults

Click for Adult BMI Calculator

On this page:

• What is BMI?
• How is BMI used?
• What are the BMI trends for adults in the United States?
• Why is BMI used to measure overweight and obesity?
• What are some of the other ways to assess excess body fatness besides BMI?
• How is BMI calculated?
• How is BMI interpreted for adults?
• Is BMI interpreted the same way for children and teens as it is for adults?
• How good is BMI as an indicator of body fatness?
• If an athlete or other person with a lot of muscle has a BMI over 25, is that person still considered to be overweight?
• What are the health consequences of obesity for adults?

What is BMI?

BMI is a person's weight in kilograms divided by the square of height in meters. BMI does not measure body fat directly, but research has shown that BMI is moderately correlated with more direct measures of body fat obtained from skinfold thickness measurements, bioelectrical impedance, densitometry (underwater weighing), dual energy x-ray absorptiometry (DXA) and other methods ^1,2,3. Furthermore, BMI appears to be as strongly correlated with various metabolic and disease outcome as are these more direct measures of body fatness ^4,5,6,7,8,9. In general, BMI is an inexpensive and easy-to-perform method of screening for weight category, for example underweight, normal or healthy weight, overweight, and obesity.

How is BMI used?

A high BMI can be an indicator of high body fatness. BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual.

To determine if a high BMI is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings¹⁰.

What are the BMI trends for adults in the United States?

The prevalence of adult BMI greater than or equal to 30 kg/m² (obese status) has greatly increased since the 1970s. Recently, however, this trend has leveled off, expect for older women. Obesity has continued to increase in adult women who are age 60 years and older.

To learn more about the trends of adult obesity, visit Adult Obesity Facts.

Why is BMI used to measure overweight and obesity?

BMI can be used for population assessment of overweight and obesity. Because calculation requires only height and weight, it is inexpensive and easy to use for clinicians and for the general public. BMI can be used as a screening tool for body fatness but is not diagnostic.

To see the formula based on either kilograms and meters or pounds and inches, visit How is BMI calculated?

What are some of the other ways to assess excess body fatness besides BMI?

Other methods to measure body fatness include skinfold thickness measurements (with calipers), underwater weighing, bioelectrical impedance, dual-energy x-ray absorptiometry (DXA), and isotope dilution ^1,2,3. However, these methods are not always readily available, and they are either expensive or need to be conducted by highly trained personnel. Furthermore, many of these methods can be difficult to standardize across observers or machines, complicating comparisons across studies and time periods.

How is BMI calculated?

BMI is calculated the same way for both adults and children. The calculation is based on the following formulas:

Measurement Units	Formula and Calculation
Kilograms and meters (or centimeters)	Formula: weight (kg) / [height (m)]2   With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters. Example: Weight = 68 kg, Height = 165 cm (1.65 m) Calculation: 68 ÷ (1.65)2 = 24.98
Pounds and inches	Formula: weight (lb) / [height (in)]2 x 703   Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703. Example: Weight = 150 lbs, Height = 5'5" (65") Calculation: [150 ÷ (65)2] x 703 = 24.96

How is BMI interpreted for adults?

For adults 20 years old and older, BMI is interpreted using standard weight status categories. These categories are the same for men and women of all body types and ages.

The standard weight status categories associated with BMI ranges for adults are shown in the following table.

BMI	Weight Status
Below 18.5	Underweight
18.5 – 24.9	Normal or Healthy Weight
25.0 – 29.9	Overweight
30.0 and Above	Obese

For example, here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a person who is 5' 9".

Height	Weight Range	BMI	Weight Status
5' 9"	124 lbs or less	Below 18.5	Underweight
	125 lbs to 168 lbs	18.5 to 24.9	Normal or Healthy Weight
	169 lbs to 202 lbs	25.0 to 29.9	Overweight
	203 lbs or more	30 or higher	Obese

For children and teens, the interpretation of BMI depends upon age and sex. For more information about interpretation for children and teens, read - What is a BMI percentile and how is it interpreted?

Is BMI interpreted the same way for children and teens as it is for adults?

BMI is interpreted differently for children and teens, even though it is calculated using the same formula as adult BMI. Children and teen BMI needs to be age and sex-specific because the amount of body fat changes with age and the amount of body fat differs between girls and boys. The CDC BMI-for-age growth charts take into account these differences and visually show BMI as a percentile ranking. These percentiles were determined using representative data of the U.S. population of 2- to 19-year-olds that was collected in various surveys from 1963-65 to 1988-94¹¹.

Obesity among 2- to 19-year-olds is defined as a BMI at or above the 95^th percentile of children of the same age and sex in this 1963 to 1994 reference population. For example, a 10-year-old boy of average height (56 inches) who weighs 102 pounds would have a BMI of 22.9 kg/m². This would place the boy in the 95^th percentile for BMI - meaning that his BMI is greater than that of 95% of similarly aged boys in this reference population - and he would be considered to have obesity.

For more information and to access the CDC Growth Charts

For adults, the interpretation of BMI does not depend on sex or age. Read more about interpreting adult BMI.

How good is BMI as an indicator of body fatness?

The correlation between the BMI and body fatness is fairly strong^1,2,3,7, but even if 2 people have the same BMI, their level of body fatness may differ¹².

In general,

• At the same BMI, women tend to have more body fat than men.
• At the same BMI, Blacks have less body fat than do Whites^13,14, and Asians have more body fat than do Whites¹⁵
• At the same BMI, older people, on average, tend to have more body fat than younger adults.
• At the same BMI, athletes have less body fat than do non-athletes.

The accuracy of BMI as an indicator of body fatness also appears to be higher in persons with higher levels of BMI and body fatness¹⁶. While a person with a very high BMI (e.g., 35 kg/m²) is very likely to have high body fat, a relatively high BMI can be the results of either high body fat or high lean body mass (muscle and bone). A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual's health status and risks.

If an athlete or other person with a lot of muscle has a BMI over 25, is that person still considered to be overweight?

According to the BMI weight status categories, anyone with a BMI between 25 and 29.9 would be classified as overweight and anyone with a BMI over 30 would be classified as obese.

However, athletes may have a high BMI because of increased muscularity rather than increased body fatness. In general, a person who has a high BMI is likely to have body fatness and would be considered to be overweight or obese, but this may not apply to athletes. A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual's health status and risks.

What are the health consequences of obesity for adults?

People who are obese are at increased risk for many diseases and health conditions, including the following: ^{10, 17, 18}

• All-causes of death (mortality)
• High blood pressure (Hypertension)
• High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
• Type 2 diabetes
• Coronary heart disease
• Stroke
• Gallbladder disease
• Osteoarthritis (a breakdown of cartilage and bone within a joint)
• Sleep apnea and breathing problems
• Chronic inflammation and increased oxidative stress^19,20
• Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
• Low quality of life
• Mental illness such as clinical depression, anxiety, and other mental disorders^21,22
• Body pain and difficulty with physical functioning²³

For more information about these and other health problems associated with obesity, visit Health Effects

Adult Obesity Facts

Obesity Prevalence Maps
Adult obesity prevalence by state and territory using self-reported information from the Behavioral Risk Factor Surveillance System.

Obesity is common, serious and costly

• More than one-third (34.9% or 78.6 million) of U.S. adults are obese. [Read abstract Journal of American Medicine (JAMA)]
• Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. [Read guidelines]
• The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight. [Read summary]

 

Obesity affects some groups more than others

[Read abstract Journal of American Medicine (JAMA)]

• Non-Hispanic blacks have the highest age-adjusted rates of obesity (47.8%) followed by Hispanics (42.5%), non-Hispanic whites (32.6%), and non-Hispanic Asians (10.8%)
• Obesity is higher among middle age adults, 40-59 years old (39.5%) than among younger adults, age 20-39 (30.3%) or adults over 60 or above (35.4%) adults.

Obesity and socioeconomic status

[Read CDC National Center for Health Statistics (NCHS) data brief  [PDF-1.07Mb]

• Among non-Hispanic black and Mexican-American men, those with higher incomes are more likely to have obesity than those with low income.
• Higher income women are less likely to have obesity than low-income women.
• There is no significant relationship between obesity and education among men. Among women, however, there is a trend—those with college degrees are less likely to have obesity compared with less educated women.

Causes and Consequences

What causes overweight and obesity?

There are a variety of factors that play a role in obesity. This makes it a complex health issue to address. Behavior, environment, and genetic factors may have an effect in causing people to be overweight and obese.

• Overweight and obesity result from an energy imbalance. This involves eating too many calories and not getting enough physical activity.
• Body weight is the result of genes, metabolism, behavior, environment, culture, and socioeconomic status.
• Behavior and environment play a large role causing people to be overweight and obese. These are the greatest areas for prevention and treatment actions.

Adapted from U.S. Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity, 2001

For more, see Healthy Weight – Balancing Calories.

Environment

People may make decisions based on their environment or community. For example, a person may choose not to walk to the store or to work because of a lack of sidewalks. Community, home, child care, school, health care, and workplace settings can all influence people's health decisions. Therefore, it is important to create environments in these locations that make it easier to engage in physical activity and eat a healthy diet.

Watch The Obesity Epidemic to learn about the many environmental factors that have contributed to the obesity epidemic, as well as several community initiatives taking place to prevent and reduce obesity.

Genetics

How do genes affect obesity?

Science shows that genetics plays a role in obesity. Genes can directly cause obesity in disorders such as Bardet-Biedl syndrome and Prader-Willi syndrome.

However genes do not always predict future health. Genes and behavior may both be needed for a person to be overweight. In some cases multiple genes may increase one's susceptibility for obesity and require outside factors; such as abundant food supply or little physical activity.

For more information on the genetics and obesity visit Obesity and Genomics.

Other Factors

Diseases and Drugs
Some illnesses may lead to obesity or weight gain. These may include Cushing's disease, and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain.

A doctor is the best source to tell you whether illnesses, medications, or psychological factors are contributing to weight gain or making weight loss hard.

What are the consequences of overweight and obesity?

Health Consequences

Research has shown that as weight increases to reach the levels referred to as "overweight" and "obesity,"* the risks for the following conditions also increases:¹

• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• Hypertension (high blood pressure)
• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Gynecological problems (abnormal menses, infertility)

*Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a BMI of 30 or higher. For more, see Defining Obesity.

For more information about these and other health problems associated with overweight and obesity, visit Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults.

Economic Consequences

Overweight and obesity and their associated health problems have a significant economic impact on the U.S. health care system.² Medical costs associated with overweight and obesity may involve direct and indirect costs.^3,4 Direct medical costs may include preventive, diagnostic, and treatment services related to obesity. Indirect costs relate to morbidity and mortality costs. Morbidity costs are defined as the value of income lost from decreased productivity, restricted activity, absenteeism, and bed days. Mortality costs are the value of future income lost by premature death.

National Estimated Cost of Obesity
The medical care costs of obesity in the United States are staggering. In 2008 dollars, these costs totaled about $147 billion.⁵

Weightloss Steps

Introduction

When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Staying in control of your weight contributes to good health now and as you age.

Take Control
Assess Your Weight The first step is to determine whether or not your current weight is healthy. BMI – Body Mass Index is one way to measure your weight.	Lose Weight Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.	Prevent Weight Gain To stay at a healthy weight, it's worth doing a little planning now. If you are overweight but aren't ready to lose weight, preventing further weight gain is a worthy goal.

Video

To support efforts to help individuals achieve caloric balance and to provide insights into ways in which communities can be involved, CDC-TV has just released a new video in its "Health Matters" series "Finding a Balance" providing expert perspectives on caloric or "energy" balance and personal stories of how individuals have made changes in their lives to achieve this balance.
Watch or download the video. (4:15 mins)

Understanding Adult Overweight and Obesity

• How can I tell if I am at a normal weight? 
• ?Why do people gain weight?
• What other factors are involved?
• What problems are linked to excess weight?
• Who should lose weight?
• How are overweight and obesity treated?
• How can I improve my health?
• Resources

When we eat more calories than we burn, our bodies store this extra energy as fat. While a few extra pounds may not seem like a big deal, they can increase your chances of having high blood pressure and high blood sugar. These conditions may lead to serious health problems, including heart disease, stroke, type 2 diabetes, and certain cancers.

Today, more than two-thirds of adults in the United States are considered to be overweight or obese. More than one-third of adults have obesity. This fact sheet will help you find out if you may be at risk of developing weight-related health problems. It will also explain how overweight and obesity are treated and give you ideas for improving your health at any weight.

How can I tell if I am at a normal weight?

Body mass index (BMI) is one way to tell whether you are at a normal weight, overweight, or obese. The BMI measures your weight in relation to your height.

The BMI table below will help you to find your BMI score. Find your height in inches in the left column labeled "Height." Move across the row to your weight. The number at the top of the column is the BMI for that height and weight. Pounds are rounded off. You may also go to the Resources section at the end of this page for a link to an online tool for measuring BMI.

A BMI of 18.5 to 24.9 is in the normal range. A person with a BMI of 25 to 29.9 is considered overweight, and someone with a BMI of 30 or greater is considered obese.

However, because BMI doesn't measure actual body fat, a person who is very muscular, like a bodybuilder, may have a high BMI without having a lot of body fat. Please review your findings with your health care provider if your BMI is outside of the normal range.

Click here for Body Mass Index Table

Why do people gain weight?

Our bodies need calories (energy) to keep us alive and active. But to maintain weight we need to balance the energy we take in with the energy we use. When a person eats and drinks more calories than he or she burns, the energy balance tips toward weight gain, overweight, and obesity. The tipping point at which the calories coming in and the calories going out become out of balance and lead to weight gain may differ from one person to another.?

What other factors are involved?

Your genes, the world around you, and other factors may all affect weight gain. Learn how to address these factors in the section "How can I improve my health?"

Family

Research shows that obesity tends to run in families, suggesting that genes may contribute to obesity. Families also share diet and lifestyle habits that may affect weight. However, it is possible to manage your weight even if obesity is common in your family.

The World around You

Where people live, play, and work may also strongly affect their weight. Consider the fact that obesity rates were lower 30 years ago. Since that time, our genetic make-up hasn't changed, but our world has.

The world around us affects access to healthy foods and places to walk and be active in many ways:

• Many people drive rather than walk.
• Living in areas without sidewalks or safe places to exercise may make it tough to be more active.
• Many people eat out or get takeout instead of cooking, which may lead to eating more calories.
• Most vending machines do not offer low-calorie, low-fat snacks.

Overweight and obesity affect people in all income ranges. But people who live in low-income areas may face even greater barriers to eating healthy foods and being active than other people. High-calorie processed foods often cost less than healthier options, such as fruits and vegetables. There also may be few safe, free, or low-cost places nearby to be active on a regular basis. These factors may contribute to weight gain.

Does my body shape matter?

Health care providers are concerned not only with how much body fat a person has, but where the fat is located on the body.

• Women tend to collect fat in their hips and buttocks, giving them a "pear" shape.
• Men usually build up fat around their bellies, giving them more of an "apple" shape.
• Of course, some men are pear-shaped and some women are apple-shaped, especially after menopause.

Extra fat around your midsection may put you at greater risk for type 2 diabetes, heart disease, and other health problems—even if you have a normal weight. Your provider can help you assess your risk.

Culture

A person's culture may also affect weight:

• Some cultures have foods with a lot of fat or sugar, making it hard to manage weight.
• Family events at which people eat large amounts of food may make it tough to control portions.

Sleep

Research suggests that lack of sleep is linked to overweight and obesity. Recent studies have found that sleeping less may make it harder to lose weight. In these studies, adults who were trying to lose weight and who slept less ate more calories and snacked more.

For more on how obesity and sleep are related, see the Resources section at the end of this fact sheet for a link to the WIN fact sheet Do You Know Some of the Health Risks of Being Overweight?

Medicine

Certain drugs may cause weight gain. Steroids and some drugs to treat depression or other mental health problems may make you burn calories more slowly or feel hungry. Be sure your health care provider knows all the medicines you are taking (including over-the-counter drugs and dietary supplements). He or she may suggest another medicine that has less effect on weight.

What problems are linked to excess weight?

Weighing too much may increase the risk for several health problems. It also may contribute to emotional and social problems.

Health Risks

Type 2 diabetes, heart disease, high blood pressure, stroke, kidney disease, and certain cancers are some of the diseases linked to excess weight. Obese men are more likely than other men to develop cancer of the colon, rectum, or prostate. Obese women are more likely than other women to develop cancer of the breast (after menopause), gallbladder, uterus, or cervix. Cancer of the esophagus (the tube that carries food and liquids to the stomach) may also be linked to obesity.

Other diseases and health problems linked to excess weight include

• breathing problems, including sleep apnea
• fatty liver disease (also called nonalcoholic steatohepatitis or NASH)¹
• gallbladder disease and gallstones
• pregnancy problems, such as gestational diabetes (high blood sugar during pregnancy), high blood pressure, and increased risk for cesarean section (C-section)

Emotional and Social Effects

Excess weight may also contribute to emotional suffering. Physical beauty and how a person looks are highly valued in society. People who may not fit society's view of beauty because of their weight may be seen as less attractive.

Also, because some people in our culture may view a person with obesity as lacking willpower, people with obesity may face limited options in the job market, at school, and in social situations. They may feel rejected, ashamed, or depressed.

Who should lose weight?

Health care providers generally agree that people who are considered to be obese (have a BMI of 30 or greater) may improve their health by losing weight.

If you are overweight (BMI between 25 and 29.9), experts recommend that you avoid gaining any extra weight. If you are overweight and have other risk factors (see below), losing weight may reduce these risks. Experts recommend you try to lose weight if you have two or more of the following:

• Family history of certain chronic diseases. If you have close relatives who have had diseases such as heart disease or diabetes, you may be more likely to develop these problems.
• Pre-existing medical problems. High blood pressure, high LDL (bad) cholesterol levels, low HDL (good) cholesterol levels, high triglycerides, and high blood sugar (prediabetes or diabetes) are all warning signs of some diseases linked to obesity.
• Large waist size. Men who have waist sizes greater than 40 inches and women who have waist sizes greater than 35 inches are at higher risk of diabetes, unhealthy blood fats (high cholesterol and triglycerides), high blood pressure, and heart disease.

Fortunately, losing even a small amount of weight can help improve your health. This weight loss may lower your blood pressure and improve other risk factors.

For example, research shows that people at high risk for type 2 diabetes who lose a modest amount of weight and increase their physical activity may prevent or delay type 2 diabetes. For more information, see the listing in the Resources section for the National Diabetes Education Program.

How are overweight and obesity treated?

The best way to control your weight may depend on how much excess weight you have, your overall health, and how ready you are to change your eating and physical activity habits. In some cases, if lifestyle changes do not lead to enough weight loss to improve your health, doctors may recommend additional treatment, including weight-loss drugs.

In some cases of extreme obesity, doctors may recommend bariatric surgery. For more information on bariatric surgery, see the WIN fact sheet Bariatric Surgery for Severe Obesity.

How can I improve my health?

Although you cannot change your genes, you can work on changing your eating habits, levels of physical activity, and other factors. Try the ideas below.

Research

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) conducts and supports a broad range of basic and clinical obesity research. More information about obesity research is available at http://www.obesityresearch.nih.govExternal NIH Link. 

Clinical trials are research studies involving people. Clinical trials look at safe and effective new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. To learn more about clinical trials, why they matter, and how to participate, visit the NIH Clinical Research Trials and You website at http://www.nih.gov/health/clinicaltrialsExternal NIH Link.  For information about current studies, visit http://www.ClinicalTrials.govExternal Link Disclaimer. 

Get regular physical activity

Try these tips for starting or maintaining an exercise program:

• Get at least 150 minutes (2 ½ hours) of moderately intense aerobic activity each week that raises your heart rate and makes you sweat. Brisk walking, biking (with a helmet), swimming, and playing tennis or basketball are fun choices that you can do with others for support.
• You can spread the 150 minutes out in short spurts over the week. Do house or yard chores briskly, walk the dog at a quick pace, or dance to your favorite music for at least 10 minutes at a time.
• Aim for 300 minutes (5 hours) of aerobic activity a week to prevent gradual weight gain in adulthood. If you are at a healthy weight now but used to be overweight or obese, experts encourage 60 to 90 minutes of exercise a day to keep the weight off.

Most adults don't need to see their doctor before starting a physical activity program. However, those who should see a doctor include men older than 40 and women older than 50 who plan a vigorous program or who have either a serious health condition or risk factors for a serious health condition.

Eat better

Eating healthy foods has vital health benefits, too, including weight loss. To start eating better, try these tips:

• Eat the rainbow. Make half of what's on your plate fruit and vegetables.
• Replace refined grains with whole grains, like oatmeal, whole wheat bread, and brown rice.
• Get your protein from healthy sources, like seafood, lean meats, poultry, eggs, beans, unsalted nuts, and seeds.
• Instead of sugary drinks, choose unsweetened tea, low-fat milk, or water.

Remember, weight control is a lifelong effort. Starting now with small steps may improve your health. A healthy eating plan and regular physical activity can be steps to a healthier you.

NIH Publication No. 06–3680
Source: NIDDK, NIH

Assessing Your Weight

Adult BMI Calculator

A high amount of body fat can lead to weight-related diseases and other health issues and being underweight can also put one at risk for health issues. BMI and waist circumference are two measures that can be used as screening tools to estimate weight status in relation to potential disease risk. However, BMI and waist circumference are not diagnostic tools for disease risks. A trained healthcare provider should perform other health assessments in order to evaluate disease risk and diagnose disease status.

How to Measure and Interpret Weight Status

Adult Body Mass Index or BMI (BMI Table_PDF)

Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness and having a low BMI can be an indicator of having too low body fatness. BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual.

To calculate BMI, see the BMI Calculator or determine your BMI by finding your height and weight in this BMI Index Chart¹.

• If your BMI is less than 18.5, it falls within the underweight range.
• If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range.
• If your BMI is 25.0 to 29.9, it falls within the overweight range.
• If your BMI is 30.0 or higher, it falls within the obese range.

Weight that is higher than what is considered as a healthy weight for a given height is described as overweight or obese. Weight that is lower than what is considered as healthy for a given height is described as underweight.¹

At an individual level, BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual. A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual's health status and risks.

How to Measure Height and Weight for BMI

Height and weight must be measured in order to calculate BMI. It is most accurate to measure height in meters and weight in kilograms. However, the BMI formula has been adapted for height measured in inches and weight measured in pounds. These measurements can be taken in a healthcare provider’s office, or at home using a tape measure and scale.

Click here for Body Mass Index or BMI Table (BMI Table_PDF)

Waist Circumference

Another way to estimate your potential disease risk is to measure your waist circumference. Excessive abdominal fat may be serious because it places you at greater risk for developing obesity-related conditions, such as Type 2 Diabetes, high blood pressure, and coronary artery disease. Your waistline may be telling you that you have a higher risk of developing obesity-related conditions if you are¹:

• A man whose waist circumference is more than 40 inches
• A non-pregnant woman whose waist circumference is more than 35 inches

Waist circumference can be used as a screening tool but is not diagnostic of the body fatness or health of an individual. A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual's health status and risks.

How To Measure Your Waist Circumference²

To correctly measure waist circumference:

• Stand and place a tape measure around your middle, just above your hipbones
• Make sure tape is horizontal around the waist
• Keep the tape snug around the waist, but not compressing the skin
• Measure your waist just after you breathe out

Note: The information on these pages is intended for adult men and non-pregnant women only. To assess the weight of children or teenagers, see the Child and Teen BMI Calculator.

Want to learn more?

Preventing Weight Gain
Choosing a lifestyle that includes good eating habits and daily physical activity can help you maintain a healthy weight and prevent weight gain.

The Possible Health Effects from Having Obesity Having obesity can increase your chances of developing certain diseases and health conditions.

Losing Weight
If you are overweight or have obesity and have decided to lose weight, even modest weight loss can mean big health benefits.

Underweight
If you are concerned about being underweight, please seek a trained healthcare provider. The Academy of Nutrition and Dietetics Healthy Weight Gain webpage provides some information and advice on how to gain weight and remain healthy.

Balancing Calories

There's a lot of talk about the different components of food. Whether you're consuming carbohydrates, fats, or proteins all of them contain calories. If your diet focus is on any one of these alone, you're missing the bigger picture.

• The Caloric Balance Equation
• Am I in Caloric Balance?
• Recommended Physical Activity Levels
• Questions and Answers About Calories

The Caloric Balance Equation

When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or "burns off."

• A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories.
• Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).

If you are...	Your caloric balance status is...
Maintaining your weight	"in balance." You are eating roughly the same number of calories that your body is using. Your weight will remain stable.
Gaining weight	"in caloric excess." You are eating more calories than your body is using. You will store these extra calories as fat and you'll gain weight.
Losing weight	"in caloric deficit." You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.

 

Am I in Caloric Balance?

If you are maintaining your current body weight, you are in caloric balance. If you need to gain weight or to lose weight, you'll need to tip the balance scale in one direction or another to achieve your goal.

If you need to tip the balance scale in the direction of losing weight, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat.¹ To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500—1000 calories per day.²

To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day. By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Also, begin writing down the physical activity you do each day and the length of time you do it. Here are simple paper and pencil tools to assist you:

• Food Diary  (PDF-33k)
• Physical Activity Diary  (PDF-42k)
• BMI Table

Want to try an interactive approach evaluate your food intake and physical activity? Go to the SuperTracker. The site will give you a detailed assessment and analysis of your current eating and physical activity habits.

Physical activities (both daily activities and exercise) help tip the balance scale by increasing the calories you expend each day.

Recommended Physical Activity Levels

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
• Encourage children and teenagers to be physically active for at least 60 minutes each day, or almost every day.
• For more detail, see How much physical activity do you need?

The bottom line is… each person's body is unique and may have different caloric needs. A healthy lifestyle requires balance, in the foods you eat, in the beverages you consume, in the way you carry out your daily activities, and in the amount of physical activity or exercise you include in your daily routine. While counting calories is not necessary, it may help you in the beginning to gain an awareness of your eating habits as you strive to achieve energy balance. The ultimate test of balance is whether or not you are gaining, maintaining, or losing weight.

Questions and Answers About Calories

Q: Are fat-free and low-fat foods low in calories?
A: Not always. Some fat-free and low-fat foods have extra sugars, which push the calorie amount right back up. The following list of foods and their reduced fat varieties will show you that just because a product is fat-free, it doesn't mean that it is "calorie-free." And, calories do count! See FAT-Free Versus Calorie Comparison for more information.

Always read the Nutrition Facts food label to find out the calorie content. Remember, this is the calorie content for one serving of the food item, so be sure and check the serving size. If you eat more than one serving, you'll be eating more calories than is listed on the food label. For more information about the Nutrition Facts food label, visit How to Understand and Use the Nutrition Facts Food Label.

Q: If I eat late at night, will these calories automatically turn into body fat?
A: The time of day isn't what affects how your body uses calories. It's the overall number of calories you eat and the calories you burn over the course of 24 hours that affects your weight.

Q: I've heard it is more important to worry about carbohydrates than calories. Is this true?
A: By focusing only on carbohydrates, you can still eat too many calories. Also, if you drastically reduce the variety of foods in your diet, you could end up sacrificing vital nutrients and not be able to sustain the diet over time.

Q: Does it matter how many calories I eat as long as I'm maintaining an active lifestyle
A: While physical activity is a vital part of weight control, so is controlling the number of calories you eat. If you consume more calories than you use through normal daily activities and physical activity, you will still gain weight.

Q. What other factors contribute to overweight and obesity?
A: Besides diet and behavior, environment, and genetic factors may also have an effect in causing people to be overweight and obese. For more, see Other Factors in Weight Gain.

Want to learn more?

Cutting Calories at Every Meal
You can cut calories by eating foods high in fiber, making better drink choices, avoiding portion size pitfalls, and adding more fruits and vegetables to your eating plan.

Losing Weight
Even a modest weight loss, such as 5 to 10 percent of your total body weight, can produce health benefits.

Physical Activity for a Healthy Weight
Physical activity can increase the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that can help with weight loss.

Preventing Weight Gain

If you're currently at a healthy weight, you're already one step ahead of the game. To stay at a healthy weight, it's worth doing a little planning now.

Or maybe you are overweight but aren't ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.

As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.

The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.

Choosing an Eating Plan to Prevent Weight Gain

So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. To learn more, visit Healthy Eating for a Healthy Weight.

If your goal is to prevent weight gain, then you'll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level. For more, see Balancing Calories.

Get Moving!

In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns. This makes it more likely you'll maintain your weight.

Although physical activity is an integral part of weight management, it's also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong. To learn more about how physical activity can help you maintain a healthy weight, visit Physical Activity for Healthy Weight.

Self-monitoring

You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you'll catch small weight gains more quickly.

Ask yourself—

• Has my activity level changed?
• Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.

If you ask yourself these questions and find that you've decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.

Want to learn more?

Keeping the Weight Off
Losing weight is the first step. Once you've lost weight, you'll want to learn how to keep it off.

Losing Weight

What is healthy weight loss?

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.¹

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Even Modest Weight Loss Can Mean Big Benefits

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.²

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.

In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.

Want to learn more?

Getting Started
Check out our step-by-step guide to help you get on the road to weight loss and better health.

Improving Your Eating Habits
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you not hungry and skipping meals (or maybe just breakfast).

Keeping the Weight Off
Losing weight is the first step. Once you've lost weight, you'll want to learn how to keep it off.

References

¹DHHS, AIM for a Healthy Weight, page 5. Available online:
http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf 

²Reference for 5%: Blackburn G. (1995). Effect of degree of weight loss on health benefits. Obesity Research 3: 211S-216S. 2 Reference for 10%: NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available online: http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf 

Source: CDC

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Healthy Eating for a Healthy Weight

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is.

According to the Dietary Guidelines for Americans 2010, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
• Stays within your daily calorie needs

Eat Healthfully and Enjoy It!

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat—

• 
• Fresh fruits ? don't think just apples or bananas. All fresh fruits are great choices. Be sure to try some "exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
• Fresh vegetables ? try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
• Calcium-rich foods ? you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
• A new twist on an old favorite ? if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ? you might be surprised to find you have a new favorite dish!

Do I have to give up my favorite comfort food?

No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.

Some general tips for comfort foods:

• Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You'll be cutting your calories because you're not having the food as often.
• Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
• Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh Less.

The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.

Planning Meals

You eat in a variety of places - your home, work, restaurants, maybe even your car. For some of these places, you have more control over what choices are available than others. Since high-calorie foods are everywhere, it's important to take the time to plan ahead to make sure you have healthy options available.

• Meals at Home
• Meals on the Go

Meals at Home

Whether you are cooking for just yourself, one to two people, or a larger group, planning meals is a good place to start improving your food choices. Taking the time to plan a healthy evening meal can help you avoid a less healthful "drive-through" dinner.

To start, grab a pencil and paper and list your favorite meals. It may help to talk to your family or thumb through a favorite cook book. Some of the meals will be healthier than others, but for now, just write them all down.

You might want to try MyPryamid's interactive meal planner which gives you the approximate calories in your meals and shows whether your meals are balanced for the day. It can help you plan your upcoming meals to meet your weight goals and suggest ways to improve choices.

Once you've planned your meals, make a grocery list. Take some time on your visit to the grocery store to choose lower-calorie ingredients. Here are some ideas that may help:

• Many casseroles and meat sauces use cream soups as a base. Use a low-fat cream soup.
• Substitute a low-fat cheese in casseroles and vegetable sauces. When using sharply flavored cheese, such as cheddar and parmesan, you can usually reduce the amount in a recipe to save calories without sacrificing flavor.
• Try a non-stick cooking spray or a small amount of cooking oil for sautéing instead of frying with solid fat.
• If you're using ground beef for tacos or meat sauce for spaghetti, look for a lower-fat variety such as ground round or ground sirloin or try using skinless ground turkey breast. Once you've browned the meat, drain to remove excess fat.
• Instead of full-fat versions of mayonnaises, butter, and salad dressings, try those that are lower in calories, total fat, saturated fat, and trans fat.
• Check out the frozen food aisles for quick, low-calorie vegetable side dishes. You can find cut green beans, sliced carrots, and other chopped vegetables in the frozen food section. Avoid the ones with added cream, butter, or cheese sauces as these ingredients can add calories. You can steam these vegetables quickly in the microwave.
• In some soups and entrees, you may also be able to add dry beans to extend the recipe and improve the nutritional value. This is easy to do in vegetable-based soups and chili. You can just add a cup of canned white beans, kidney beans, or pinto beans to the recipe. As another example, if you are making enchiladas, rinse a can of black beans and add these to the ground meat.

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit. Eating fewer calories doesn't necessarily mean eating less food. To learn more, visit Eat More, Weigh Less? And see How to Use Fruits and Vegetables to Help Manage Your Weight for more information.

At first, you may find you only get a lower calorie meal planned for one or two nights a week. Don't criticize yourself; you're making steps in the right direction. Over time, you'll figure out meal-preparation short-cuts and it will become easier to make healthy family meals a regular occurrence.

Meals on the Go

For the places where you might grab a snack or have a meal on the go (such as the car or at your desk), make sure you have nutritious snacks available or at home that you can take with you. For example:

• "Grab-and-go" fruits: apples, oranges, bananas, canned fruit without added sugars, and raisins
• Washed and chopped fresh vegetables: celery, carrots, and cucumbers
• Low-fat and fat-free milk products: yogurt without added sugars, milk, and low-fat cheeses
• Whole-grain crackers and breads
• Protein choices such as low-fat deli turkey slices or almonds and other nuts and seeds

Take the time to make a shopping list and re-stock your cabinets and fridge with healthy options. It's also a good idea to think about stocking your office cabinet or car glove box with healthy shelf-stable treats if these are places where you snack. You'll find it's easier to make better choices when you have a good variety of nutritious foods available in the places where you eat.

Cutting Calories

Once you start looking, you can find ways to cut calories for your meals, snacks, and even beverages. Here are some examples to get you started.

Eat More, Weigh Less?
Eating fewer calories doesn't necessarily mean eating less food. To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fill you up. In general, these foods contain a lot of water and are high in fiber.

Rethink Your Drink
Most people try to reduce their calorie intake by focusing on food, but another way to cut calories may be to change what you drink. You may find that you're consuming quite a few calories just in the beverages you have each day. Visit Rethink Your Drink for more information about the calories in beverages and how you can make better drink choices to reduce your calorie intake.

How to Avoid Portion Size Pitfalls to Help Manage Your Weight
You may find that your portion sizes are leading you to eat more calories than you realize. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean excessive calorie intake, especially when eating high-calorie foods.

How to Use Fruits and Vegetables to Help Manage Your Weight
Learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

Ideas for Every Meal¹

Breakfast	Substitution	Calories Reduced by
Top your cereal with low fat or fat-free milk instead of 2% or whole milk.	1 cup of fat-free milk instead of 1 cup of whole milk	63
Use a non-stick pan and cooking spray (rather than butter) to scramble or fry eggs	1 spray of cooking spray instead of 1 pat of butter	34
Choose reduced-calorie margarine spread for toast rather than butter or stick margarine.	2 pats of reduced calorie margarine instead of 2 pats of butter	36
Lunch	Substitution	Calories Reduced by
Add more vegetables such as cucumbers, lettuce, tomato, and onions to a sandwich instead of extra meat or cheese.	2 slices of tomatoes, ¼ cup of sliced cucumbers, and 2 slices of onions instead of an extra slice (3/4 ounce) of cheese and 2 slices (1 ounce) of ham	154
Accompany a sandwich with salad or fruit instead of chips or French fries.	½ cup diced raw pineapple instead of 1 ounce bag of potato chips	118
Choose vegetable-based broth soups rather than cream- or meat-based soups.	1 cup of vegetable soup instead of 1 cup cream of chicken soup	45
When eating a salad, dip your fork into dressing instead of pouring lots of dressing on the salad.	½ TBSP of regular ranch salad dressing instead of 2 TBSP of regular ranch dressing	109
When eating out, substitute a broth-based soup or a green lettuce salad for French fries or chips as a side dish	A side salad with a packet of low-fat vinaigrette dressing instead of a medium order of French fries	270
Dinner	Substitution	Calories Reduced by
Have steamed or grilled vegetables rather than those sautéed in butter or oil. Try lemon juice and herbs to flavor the vegetables. You can also sauté with non-stick cooking spray.	½ cup steamed broccoli instead of ½ cup broccoli sautéed in 1/2 TBSP of vegetable oil.	62
Modify recipes to reduce the amount of fat and calories. For example, when making lasagna, use part-skim ricotta cheese instead of whole-milk ricotta cheese. Substitute shredded vegetables, such as carrots, zucchini, and spinach for some of the ground meat in lasagna.	1 cup of part-skim ricotta cheese instead of 1 cup whole milk ricotta cheese	89
When eating out, have a cocktail or dessert instead of both during the same eating occasion.	Choosing one or the other saves you calories. A 12-ounce beer has about 153 calories. A slice of apple pie (1/6 of a 8" pie) has 277 calories.	153 if you have the apple pie without the drink 277 if you have a drink and no pie.
When having pizza, choose vegetables as toppings and just a light sprinkling of cheese instead of fatty meats.	One slice of a cheese pizza instead of one slice of a meat and cheese pizza	60
Snacks	Substitution	Calories Reduced by
Choose air-popped popcorn instead of oil-popped popcorn and dry-roasted instead of oil-roasted nuts.	3 cups of air-popped popcorn instead of 3 cups of oil-popped popcorn	73
Avoid the vending machine by packing your own healthful snacks to bring to work. For example, consider vegetable sticks, fresh fruit, low fat or nonfat yogurt without added sugars, or a small handful of dry-roasted nuts.	An eight-ounce container of no sugar added nonfat yogurt instead of a package of 6 peanut butter crackers	82
Choose sparkling water instead of sweetened drinks or alcoholic beverages.	A bottle of carbonated water instead of a 12-ounce can of soda with sugar	136
Instead of cookies or other sweet snacks, have some fruit for a snack.	One large orange instead of 3 chocolate sandwich cookies	54

Eat More, Weigh Less?

This is also available as a brochure (PDF-605k). This is part of our Weight Management Research to Practice Series.

How to manage your weight without being hungry.

Have you tried to lose weight by cutting down the amount of food you eat? Do you still feel hungry and not satisfied after eating? Or have you avoided trying to lose weight because you're afraid of feeling hungry all the time? If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories.

If I cut calories, won't I be hungry?

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.

Let's take macaroni and cheese as an example. The original recipe uses whole milk, butter, and full-fat cheese. This recipe has about 540 calories in one serving (1 cup).

Here's how to remake this recipe with fewer calories and less fat:

• Use 2 cups non-fat milk instead of 2 cups whole milk.
• Use 8 ounces light cream cheese instead of 21⁄4 cups full-fat cheddar cheese.
• Use 1 tablespoon butter instead of 2 or use 2 tablespoons of soft trans-fat free margarine.
• Add about 2 cups of fresh spinach and 1 cup diced tomatoes (or any other veggie you like).

Your redesigned mac and cheese now has 315 calories in one serving (1 cup). You can eat the same amount of mac and cheese with 225 fewer calories.

What foods will fill me up?

To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them. The chart below will help you make smart food choices that are part of a healthy eating plan.

These foods will fill you up with less calories. Choose them more often…	These foods can pack more calories into each bite. Choose them less often…
Fruits and Vegetables (prepared without added fat)	Fried foods
Spinach, broccoli, tomato, carrots, watermelon, berries, apples	Eggs fried in butter, fried vegetables, French fries
Low-fat and fat-free milk products	Full-fat milk products
Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese	Full-fat cheese, full-fat ice cream, whole and 2% milk
Broth-based soup	Dry snack foods
Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream)	Crackers or pretzels, cookies, chips, dried fruits
Whole grains	Higher-fat and higher-sugar foods
Brown rice, whole wheat bread, whole wheat pastas, popcorn	Croissants,margarine, shortening and butter, doughnuts, candy bars, cakes and pastries
Lean meat, poultry and fish	Fatty cuts of meat
Grilled salmon, chicken breast without skin, ground beef (lean or extra lean)	Bacon, brisket, ground beef (regular)
Legumes (beans and peas)
Black, red kidney and pinto beans (without added fat), green peas, black-eyed pea

A healthy eating plan is one that —

• Emphasizes fruits, vegetables, whole grains, and fat free or low-fat milk and milk products.
• Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Stays within your calorie needs.

Technically speaking…
The number of calories in a particular amount or weight of food is called "calorie density" or "energy density." Low-calorie-dense foods are ones that don't pack a lot of calories into each bite.   Foods that have a lot of water or fiber and little fat are usually low in calorie density. They will help you feel full without an unnecessary amount of calories.

Here are some more ideas for cutting back on calories without eating less and being hungry:

Instead of...	Try...
Fried chicken sandwich with 1 tbsp. mayonnaise = 599 calories	Grilled chicken salad with low-fat dressing 2 cups lettuce, 2 oz. grilled chicken breast, 2 tbsp. light balsamic vinaigrette dressing = 178 calories
Cream-based soup 1 cup mushroom bisque = 400 calories	Broth-based soup 1 cup minestrone = 112 calories
Chips or pretzels 1.5 oz. pretzels = 162 calories	Baby carrots with hummus 16 baby carrots with 1 tbsp. hummus = 75 calories

Good things can come in big packages!

People eat more than they realize when faced with large portion sizes. This usually means eating too many calories. But, not all large portions are created equal. Larger portions of water- and fiber-rich foods, like fruits, vegetables, and broth-based soups, can fill you up with less calories. Start with an appetizer. Research shows that if you eat a low-calorie appetizer before a meal, you will eat fewer total calories during the meal. Start your meals with a broth-based soup or a green salad without a large amount of cheese, or croutons.

For more on portion sizes, see How to Avoid Portion Size Pitfalls to Help Manage Your Weight.

Fruits and veggies: keep it simple!

Most fruits and veggies are low-calorie and will fill you up, but the way you prepare them can change that. Breading and frying, and using high-fat creams or butter with vegetables and fruit will add extra calories. Try steaming vegetables and using spices and low-fat sauces for flavor. And enjoy the natural sweetness of raw fruit.

For more on fruits and vegetables, see How to Use Fruits and Vegetables to Help Manage Your Weight .

What about beverages?

While drinking beverages is important to good health, they don't help you feel full and satisfied the way food does. Choose drinks without calories, like water, sparkling water, or unsweetened iced tea. Drink fat-free or low-fat milk instead of 2% or whole milk.

Balancing Calories

There's a lot of talk about the different components of food. Whether you're consuming carbohydrates, fats, or proteins all of them contain calories. If your diet focus is on any one of these alone, you're missing the bigger picture.

• The Caloric Balance Equation
• Am I in Caloric Balance?
• Recommended Physical Activity Levels
• Questions and Answers About Calories

The Caloric Balance Equation

When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or "burns off."

• A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories.
• Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).

If you are...	Your caloric balance status is...
Maintaining your weight	"in balance." You are eating roughly the same number of calories that your body is using. Your weight will remain stable.
Gaining weight	"in caloric excess." You are eating more calories than your body is using. You will store these extra calories as fat and you'll gain weight.
Losing weight	"in caloric deficit." You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.

 

Am I in Caloric Balance?

If you are maintaining your current body weight, you are in caloric balance. If you need to gain weight or to lose weight, you'll need to tip the balance scale in one direction or another to achieve your goal.

If you need to tip the balance scale in the direction of losing weight, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat.¹ To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500—1000 calories per day.²

To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day. By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Also, begin writing down the physical activity you do each day and the length of time you do it. Here are simple paper and pencil tools to assist you:

• Food Diary  (PDF-33k)
• Physical Activity Diary  (PDF-42k)

Want to try an interactive approach evaluate your food intake and physical activity? Go to the SuperTracker. The site will give you a detailed assessment and analysis of your current eating and physical activity habits.

Physical activities (both daily activities and exercise) help tip the balance scale by increasing the calories you expend each day.

Recommended Physical Activity Levels

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
• Encourage children and teenagers to be physically active for at least 60 minutes each day, or almost every day.
• For more detail, see How much physical activity do you need?

The bottom line is… each person's body is unique and may have different caloric needs. A healthy lifestyle requires balance, in the foods you eat, in the beverages you consume, in the way you carry out your daily activities, and in the amount of physical activity or exercise you include in your daily routine. While counting calories is not necessary, it may help you in the beginning to gain an awareness of your eating habits as you strive to achieve energy balance. The ultimate test of balance is whether or not you are gaining, maintaining, or losing weight.

Questions and Answers About Calories

Q: Are fat-free and low-fat foods low in calories?
A: Not always. Some fat-free and low-fat foods have extra sugars, which push the calorie amount right back up. The following list of foods and their reduced fat varieties will show you that just because a product is fat-free, it doesn't mean that it is "calorie-free." And, calories do count! See FAT-Free Versus Calorie Comparison for more information.

Always read the Nutrition Facts food label to find out the calorie content. Remember, this is the calorie content for one serving of the food item, so be sure and check the serving size. If you eat more than one serving, you'll be eating more calories than is listed on the food label. For more information about the Nutrition Facts food label, visit How to Understand and Use the Nutrition Facts Food Label.

Q: If I eat late at night, will these calories automatically turn into body fat?
A: The time of day isn't what affects how your body uses calories. It's the overall number of calories you eat and the calories you burn over the course of 24 hours that affects your weight.

Q: I've heard it is more important to worry about carbohydrates than calories. Is this true?
A: By focusing only on carbohydrates, you can still eat too many calories. Also, if you drastically reduce the variety of foods in your diet, you could end up sacrificing vital nutrients and not be able to sustain the diet over time.

Q: Does it matter how many calories I eat as long as I'm maintaining an active lifestyle
A: While physical activity is a vital part of weight control, so is controlling the number of calories you eat. If you consume more calories than you use through normal daily activities and physical activity, you will still gain weight.

Q. What other factors contribute to overweight and obesity?
A: Besides diet and behavior, environment, and genetic factors may also have an effect in causing people to be overweight and obese. For more, see Other Factors in Weight Gain.

Want to learn more?

Cutting Calories at Every Meal
You can cut calories by eating foods high in fiber, making better drink choices, avoiding portion size pitfalls, and adding more fruits and vegetables to your eating plan.

Losing Weight
Even a modest weight loss, such as 5 to 10 percent of your total body weight, can produce health benefits.

Physical Activity for a Healthy Weight
Physical activity can increase the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that can help with weight loss.

Improving Your Eating Habits

When it comes to eating, we have strong habits. Some are good ("I always eat breakfast"), and some are not so good ("I always clean my plate"). Although many of our eating habits were established during childhood, it doesn't mean it's too late to change them.

Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won't be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.

• REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.

Reflect, Replace, Reinforce: A process for improving your eating habits

1. Create a list of your eating habits. Keeping a food diary for a few days, in which you write down everything you eat and the time of day you ate it, will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Use this diary  (PDF-36k) to help. It's good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?
2. Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are:

• Eating too fast
• Always cleaning your plate
• Eating when not hungry
• Eating while standing up (may lead to eating mindlessly or too quickly)
• Always eating dessert
• Skipping meals (or maybe just breakfast)

3. Look at the unhealthy eating habits you've highlighted. Be sure you've identified all the triggers that cause you to engage in those habits. Identify a few you'd like to work on improving first. Don't forget to pat yourself on the back for the things you're doing right. Maybe you almost always eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.
4. Create a list of "cues" by reviewing your food diary to become more aware of when and where you're "triggered" to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental "cue", or a particular emotional state, is what encourages eating for non-hunger reasons.Common triggers for eating when not hungry are:

• Opening up the cabinet and seeing your favorite snack food.
• Sitting at home watching television.
• Before or after a stressful meeting or situation at work.
• Coming home after work and having no idea what's for dinner.
• Having someone offer you a dish they made "just for you!"
• Walking past a candy dish on the counter.
• Sitting in the break room beside the vending machine.
• Seeing a plate of doughnuts at the morning staff meeting.
• Swinging through your favorite drive-through every morning.
• Feeling bored or tired and thinking food might offer a pick-me-up.

5. Circle the "cues" on your list that you face on a daily or weekly basis. Going home for the Thanksgiving holiday may be a trigger for you to overeat, and eventually, you want to have a plan for as many eating cues as you can. But for now, focus on the ones you face more often.
6. Ask yourself these questions for each "cue" you've circled:

• Is there anything I can do to avoid the cue or situation? This option works best for cues that don't involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you're not next to the vending machine?
• For things I can't avoid, can I do something differently that would be healthier? Obviously, you can't avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won't be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting?

7. Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly — and how much — you're eating.
   Here are more ideas to help you replace unhealthy habits:

• Eat more slowly. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.
• Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
• Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

8. Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn't happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake "blows" a whole day's worth of healthy habits. You can do it! It just takes one day at a time!

Very Low-calorie Diets 

• What is a VLCD?
• Should I use a VLCD to lose weight?
• What are the health benefits of a VLCD?
• What are the health risks of a VLCD?
• Will I regain the weight?
• Research?
• Resources?

A very low-calorie diet (VLCD) is not just any diet that is low in calories. It is a special type of diet that replaces all of your meals with prepared formulas, often in the form of liquid shakes.

 

A VLCD may be used for a short time to promote quick weight loss among some people who are considered to be obese. The diet requires close care from your doctor and is usually combined with other ways to lose weight (see How is obesity treated? below).

 

This fact sheet will tell you more about the risks and benefits of this type of diet. Do not go on a VLCD on your own. If you need to lose weight, talk to your health care provider about the approaches that may work best for you.

 

What is a VLCD? How is obesity treated? Obesity is treated using one or more of these strategies: a diet low in calories increased physical activity behavior therapy prescription medications weight-loss surgery A VLCD is a special diet that provides up to 800 calories per day. VLCDs use commercial formulas, usually liquid shakes, soups, or bars, which replace all your regular meals. These formulas are not the same as the meal replacements you can find at grocerystores or pharmacies, which are meant to replace one or two meals a day.    Depending on a number of factors, healthy adults need different amounts of calories to meet their daily energy needs. A standard amount is about 2,000 calories. VLCDs provide far fewer calories than most people need to maintain a healthy weight. This type of diet is used to promote quick weight loss, often as a way to jump-start an obesity treatment program.     VLCD formulas are designed to provide all of the nutrients you need while helping you lose weight quickly. However, this type of diet should only be used for a short time—usually about 12 weeks.

Should I use a VLCD to lose weight? The Low-calorie Diet (LCD) An LCD limits calories, but not as much as a VLCD. A typical LCD may provide 1,000–1,200 calories/day for a woman 1,200–1,600 calories/day for a man The number of calories may be adjusted based on your age, weight, and how active you are. An LCD usually consists of regular foods, but could also include meal replacements. As a result, you may find this type of diet much easier to follow than a VLCD. In the long term, LCDs have been found to lead to the same amount of weight loss as VLCDs. Most people who need to lose weight should not use a VLCD. For many of them, a low-calorie diet (LCD) may work better (see The Low-calorie Diet (LCD)).    VLCDs may be used to promote rapid weight loss among adults who have obesity. Health care providers must review risks and benefits on a case-by-case basis.    In general, VLCDs are not appropriate for children. In a few cases, they may be used with some adolescents who are being treated for obesity.    Not much is known about the use of VLCDs to promote weight loss among older adults. Some people over age 50 may have medical issues that may not make them good candidates for this type of diet.

What are the health benefits of a VLCD?

A VLCD may allow you to lose about 3 to 5 pounds per week. Th is may lead to an average total weight loss of 44 pounds over 12 weeks. Such a weight loss can rapidly improve medical conditions linked to obesity, including diabetes, high blood pressure, and high cholesterol.

 

The rapid weight loss experienced by most people on a VLCD can be very motivating. Patients who participate in a VLCD program that also includes lifestyle changes may lose about 15 to 25 percent of their initial weight during the first 3 to 6 months. They may maintain a 5 percent weight loss after 4 years if they adopt a healthy eating plan and physical activity habits.

What are the health risks of a VLCD?

Doctors must monitor all VLCD patients regularly—ideally every 2 weeks in the initial period of rapid weight loss—to be sure patients are not experiencing serious side effects.
Many patients on a VLCD for 4 to 16 weeks report minor side effects such as fatigue, constipation, nausea, or diarrhea. These conditions usually improve within a few weeks and rarely prevent patients from completing the program.
The most common serious side effect is gallstones. Gallstones, which often develop in people who are obese, especially women, may be even more commonly developed during rapid weight loss. Some medicines can prevent gallstones from forming during rapid weight loss. Your health care provider can determine if these medicines are appropriate for you. For more information, see the WIN fact sheet on dieting and gallstones, listed under Resources.

Will I regain the weight?

Although the long-term results of VLCDs vary widely, weight regain is common. To prevent weight regain, the VLCD should always be combined with other ways to lose weight and with an active follow-up program.

For most people who have obesity, the condition is long term and requires a lifetime of attention even after formal methods to treat the obesity end. You may need to commit to permanent changes of healthier eating, regular physical activity, and an improved outlook about food.

Research

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) conducts and supports a broad range of basic and clinical obesity research. More information about obesity research is available at http://www.obesityresearch.nih.govExternal NIH Link.

Clinical trials are research studies involving people. Clinical trials look at safe and effective new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. To learn more about clinical trials, why they matter, and how to participate, visit the NIH Clinical Research Trials and You website at http://www.nih.gov/health/clinicaltrials?External NIH Link.For information about current studies, visit http://www.ClinicalTrials.govExternal Link Disclaimer.

NIH Publication No. 03–3894

Source: NIDDK, NIH

Getting Started

Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here's a step-by-step guide to getting started.

• Step 1: Make a commitment.
• Step 2: Take stock of where you are.
• Step 3: Set realistic goals.
• Step 4: Identify resources for information and support.
• Step 5: Continually "check in" with yourself to monitor your progress.

Step 1: Make a commitment.

Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity.

Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are.

Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.

Keep a "food diary" for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.

Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.

Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?

Step 3: Set realistic goals.

Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.

Focus on two or three goals at a time. Great, effective goals are —

• Specific
• Realistic
• Forgiving (less than perfect)

For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.

Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.

Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.
 

Step 4: Identify resources for information and support.

Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.

Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Step 5: Continually "check in" with yourself to monitor your progress.

Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

Keeping It Off

If you've recently lost excess weight, congratulations! It's an accomplishment that will likely benefit your health now and in the future. Now that you've lost weight, let's talk about some ways to maintain that success.

The following tips are some of the common characteristics among people who have successfully lost weight and maintained that loss over time.¹

• Watch Your Diet
• Be Active
• Stay on Course

Watch Your Diet

• 
• Follow a healthy and realistic eating pattern. You have embarked on a healthier lifestyle, now the challenge is maintaining the positive eating habits you've developed along the way. In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet.² For more suggestions regarding a healthful diet, visit Healthy Eating for a Healthy Weight.
• Keep your eating patterns consistent. Follow a healthy eating pattern regardless of changes in your routine. Plan ahead for weekends, vacations, and special occasions. By making a plan, it is more likely you'll have healthy foods on hand for when your routine changes.
• Eat breakfast every day. Eating breakfast is a common trait among people who have lost weight and kept it off. Eating a healthful breakfast may help you avoid getting "over-hungry" and then overeating later in the day.

Be Active

• Get daily physical activity. People who have lost weight and kept it off typically engage in 60—90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. This doesn't necessarily mean 60—90 minutes at one time. It might mean 20—30 minutes of physical activity three times a day. For example, a brisk walk in the morning, at lunch time, and in the evening. Some people may need to talk to their healthcare provider before participating in this level of physical activity.

Stay on Course

• Monitor your diet and activity. Keeping a food and physical activity journal can help you track your progress and spot trends. For example, you might notice that your weight creeps up during periods when you have a lot of business travel or when you have to work overtime. Recognizing this tendency can be a signal to try different behaviors, such as packing your own healthful food for the plane and making time to use your hotel's exercise facility when you are traveling. Or if working overtime, maybe you can use your breaks for quick walks around the building.
• Monitor your weight. Check your weight regularly. When managing your weight loss, it's a good idea to keep track of your weight so you can plan accordingly and adjust your diet and exercise plan as necessary. If you have gained a few pounds, get back on track quickly.
• 
• Get support from family, friends, and others. People who have successfully lost weight and kept it off often rely on support from others to help them stay on course and get over any "bumps." Sometimes having a friend or partner who is also losing weight or maintaining a weight loss can help you stay motivated.

Want to learn more?

Improving Your Eating Habits
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you not hungry and skipping meals (or maybe just breakfast).

Physical Activity for a Healthy Weight
Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.