Dietary Weight Loss Nutrition Tips Guide

Your Dietary Habits

By Myfawny Craighter

Dietary recommendations seem to be at the forefront of American consciousness. About 39% of women and 21% of men in Western countries have tried to lose weight in the past. Additionally, 24% of women and 8% of men say they are currently "on a diet."

An additional 30% of women and 25% of men add that they aren’t on a diet per say, but they are watching what they eat to avoid weight gain or to maintain their current weight. With all the reports on the link between weight and disease, it’s no wonder!

2005 Dietary Guidelines For Americans

The "2010 Dietary Guidelines for Americans" are the most current recommendations for diet nutrition. According to the guidelines, a "healthy diet" is one that is full of fruits, vegetables, whole grains and low-fat dairy products, including lean protein like poultry and fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, sodium and sugar.

Consumers are encouraged to review their options and make smart choices and eat a wide variety of foods, while staying within the caloric needs for their height and weight. Each day, Americans should be consuming calories, amino acids, essential fatty acids, minerals and vitamins.

Remaining At A Stable Weight

While requirements change for people depending upon their size and level of physical activity, the average person consumes around 50 grams of fat and 2,000 calories per day to remain at a stable weight.

For someone with type 1 or type 2 diabetes, the normal dietary rules may not apply. Generally, most diabetics will need to reduce the amount of fat consumed (particularly saturated fat), quit smoking and reduce alcohol consumption to no more than 3 or 4 per day.

Checking Blood Sugar Levels

Diets should be rich in mono-unsaturated fats (like olive oil), oily fish, starchy whole grain carbohydrates (bread, pasta, potatoes, rice, cereal), and fresh fruits and vegetables. A diabetic will need to check his or her blood sugar level before eating to see that it’s 70 to 130 and then again a few hours after eating to make sure it’s below 180.

People with low blood sugar will need to have certain snacks handy, like fruit juice, hard candy, sugar or honey, soft drinks and milk. Small or medium sized women should eat 1,200 to 1,600 calories per day (6 starch, 3 vegetables, 2 fruits, 2 milks, 4-6 ounces protein and up to 3 fats).

Diabetes Food Pyramid

Larger women or small to medium sized men should have 1,600 to 2,000 calories (8 starch, 4 vegetables, 3 fruits, 2 milks, 4-6 ounces protein and up to 4 fats). For more information, check out the Diabetes Food Pyramid at www.nih.gov.

Americans seeking counseling on their dietary habits, whether they wish to gain or lose weight, can find assistance online. Websites like www.shapeup.org or www.eatright.org focus on consumer education centered on diet and weight loss.

The National Institute of Health offers information on the 2005 guidelines and Food Pyramid at www.nutrition.gov. Several nation-wide programs can help dieters find greater online support and practical resources at www.fitday.com, www.weightwatchers.com, www.sparkpeople.com, www.ediets.com, www.changeone.com or www.caloriescount.com.

This Article was about Dietary.

Please Note: All information given on this site is for general information purposes and is not to replace any medical opinion or medical diagnosis given by a qualified medical doctor, a dietitian/nutritional expert or any other medical expert, as individual circumstances may vary. Please see your medical doctor, before any action is taken to alleviate symptoms.

About the Author:
Myfawny Craighter is an author of articles on dieting, weight loss, eating disorders, nutrition and herbal products including Diet Information, Weight Loss Success, Fat Scales, Special Diets, Herbal Weight Loss, Teen Eating Disorders, Eating Disorders, Binge Eating.
Keep a lookout for more of her articles coming soon.

Did You Know?

Though the United States is topping the heavy weight chart as having the most obese individuals, other countries are suffering from the same epidemic. You may not consider obesity to be an epidemic but it actually is. It is spreading across the world at an alarming rate.

Children are at their greatest risks for becoming overweight. Sugary snacks, fast food and a sedentary lifestyle are slowing becoming the mainstays of everyone’s lives. But if you are overweight, you can take steps to shed those pounds.