By Melinda Maryniuk, MEd, RD, CDCES
A good place to start when thinking about how to eat a healthy diet is with “The Plate Method”. While it doesn’t require counting calories, it helps to aim for small servings. Use a smaller plate (9 inch diameter) to help you keep your portions sensible.
Basic Meal Planning:
- ½ plate fruits and veggies
- ¼ plate grains or starchy vegetables (aim for most of the grains to be whole grains)
- ¼ plate protein (lean meat, fish, tofu, egg)
Side dishes:
- Healthy fat: Add a small serving of a healthy fat like avocado or nut butter.
- Include a no-sugar beverage (water, seltzer, coffee, tea).
- Dairy: Enjoy a small glass (4-8 oz) of non-fat or low-fat milk or yogurt (without added sugars).
Counting calories for a day can be cumbersome. It’s a bit more practical to have a guideline for the number of calories to eat for each meal and snack. This chart gives an estimate of calories needed per meal by men and women who are aiming to lose weight.
This is just a starting place until you see a registered dietitian who can help you personalize menus just for you. Some may need more calories, some less. Until you do, if any meals are leaving you hungry, add more veggies and/or lean protein. Remember, healthy fats help keep you feeling full longer (like 1 Tbsp salad dressing, olive oil on veggies, 2 Tbsp nuts, or ¼ avocado).
While this article provides guidance about healthy eating, it’s important to stress that for many people, diet & exercise alone aren’t enough to reach a healthier weight. The good news is that there are safe and effective medical treatments available that can address the biological issues that make sustained weight loss difficult. To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.
