Have you tried to lose weight this year? 

 It seems everyone has.

Here are some things I have learned that might be helpful, so I will pass them on. 

Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospers. 3 John 2,

What Should I Eat?

It's not so much "what" you should eat, but how much. If you are overweight, your first and foremost goal should be to lose weight. This means working with a Registered Dietitian to determine the quantity and type of food you should eat at each meal. One of the key issues in losing weight is controlling portion size. A dietitian will also direct you how to make food choices that cut down on the amount of fat you eat because each gram of fat has significantly more calories in it than a gram of carbohydrate or protein. This means:

• Eating more foods that are broiled and fewer foods that are fried.
• Cutting back on the amount of butter you use in cooking.
• Eating fish and chicken more, and only lean cuts of beef.
• Eating more meatless meals, or re-orienting your meals so that your dinner plate has more vegetables, fruit and starches on it, and less meat.

Lose weight if you are overweight, cut back on portion sizes, and plan for those occasions when you eat a small piece of cake or pie.

 I try not to let my weight get over ten pounds without getting off the excess weight.  I feel it is easier for me this way.

Eating a variety of food from the food pyramid is the best for me. Well balanced is the best diet I believe.

The Food Guide Pyramid   most people are familiar with the basic four food groups plan, findings revealed the shortcomings of the 'basic four' and was thus re-modeled to form the food guide pyramid. The food guide pyramid is easier for the general public to understand. A minimum amount of daily servings from each group is displayed as well as an example of the source of foods from each group. This approach to sound nutrition maintains the concept of the four food groups, emphasis however, is focused on grains, vegetables, and fruits as the basis of the diet.

Carbohydrate-rich foods (the breads and cereals, group) form the foundation of the diet. The other food groups are shown according to their relative importance in a healthy diet, food sources high in animal protein, lipids, and dairy products are downplayed. In the pyramid a major change is shown by the splitting of the fruit and vegetable group into two distinct groups, each with their own daily serving recommendation. Serving size and the number of servings should be regulated according to growth needs, level of physical activity, and the maintenance of a wanted body weight.

Fats form only the tip of the pyramid, this is to stress the importance that fats should make up a minimal amount of your daily calorie intake. Note that there is no minimum number of servings prescribed as people tend to consume far too much of this particular group. 

Good Nutrition Rules that I try to live by.

Make sure that your diet contains all the essential nutrients for good health. Using the Food Guide Pyramid and the Nutrition Facts Label that is found on most processed food products can help you choose a healthful diet. The Pyramid shows you the kinds and amounts of food that you need each day for good health. The Nutrition Facts Label will help you select foods that meet your daily nutritional needs. A healthful diet should include:

Adequate vitamins and minerals. Eating a wide variety of foods from all the food groups on the Food Guide Pyramid will help you get the vitamins and minerals you need. If you eat less than 1,200 calories per day, you may benefit from taking a daily vitamin and mineral supplement.

The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth. To get adequate protein in your diet, make sure you eat 2-3 servings from the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group on the Food Guide Pyramid every day. These foods are all good sources of protein.

Adequate Carbohydrates

At least 100 grams of carbohydrates per day are needed to prevent fatigue and dangerous fluid imbalances. To make sure you get enough carbohydrates, eat 6-11 servings (see Figure 2) from the Bread, Cereal, Rice, and Pasta Group on the Food Guide Pyramid every day.

Adequate fiber helps with proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and a medium-sized apple together in 1 day, you would get about 30 grams of fiber.

No more than 30 percent of calories, on average, from fat per day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your diet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol).

There are no 'good' or 'bad' foods, only good or bad diets, Moderation is the key Don't feel guilty about the foods you love, rather eat them in moderation and choose other foods to provide the balance and variety that are necessary to good health.

Foods rich in carbohydrates

Whole grain bread, pasta and other cereals too to increases your fiber  intake.

Most people do not eat enough of foods such as bread, pasta, rice, other cereals and potatoes. A very large portion of our diet should come from these foods

Fruits and Vegetables. Most of us do not eat enough of these foods either although they provide important protective nutrients. At least five servings a day are the minimum for good health and if you do not enjoy them at first - try some new recipes or see what ready prepared dishes are available in the supermarket.

Fiber helps the body stay healthy and may prevent heart disease. Getting enough might be easier than you think.

Include more fiber in your eating plan by adding vegetables to stews and casseroles. Add oats to meatloaf, breads and cookies. Fruit on cereal, as a snack and in salads are other options.

Help prevent heart disease by eating fiber regularly. Usually five servings of fruits and vegetables each day, along with whole grains and beans will be enough

Nuts are high in fat, but the fat in most nuts is healthy, monounsaturated fat, which can help lower blood cholesterol. Good sources of monounsaturated fats include peanuts, pecans, walnuts and almonds. Studies have shown that many different nuts are helpful in reducing the risk of cancer and elevated blood pressure.

Nuts also provide protein, carbohydrates and a wide variety of vitamins and minerals. The key is watching your serving sizes.

A moderate amounts of caffeine seems not to bother most people– 200 to 300 milligrams a day, or about two to three cups of coffee Along with coffee, tea and colas, caffeine is also found in: chocolate and coffee-flavored candies non-cola soft drinks like root beer, Mountain Dew, orange sodas energy drinks and hot cocoa

The weight that is right for you depends on many factors including your sex, height, age and heredity. Being overweight increases your chances of a wide range of diseases including heart disease and cancer. Excess body fat results when you eat more calories than you need. These extra calories can come from any caloric nutrient - protein, fat, carbohydrate or alcohol- but fat is the most concentrated source of calories. Physical activity is a good way of increasing the energy (calories) you expend each day and it can make you feel good. The message is simple: if you are gaining weight, you need to eat less and be more active.

 Portion size If you keep portion sizes reasonable, it's easier to eat all the foods you enjoy without having to eliminate any.  Always try to remember the size  especially when going for a second. If you are eating out, share a portion with a friend.

 Eating Regular

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in careless overeating. Snacking between meals can help curb hunger, but don't eat so much as to substitute for proper meals.  Snacks also count as part of your total calorie intake.

 Fluids It is said that adults need to drink at least 1.5 liters of fluid a day!  Or more if it's very hot or they are physically active. Plain tap water is obviously a good source of liquid and most of the time my favorite, but variety can be both pleasant and healthy. I choose  from juices, soft drinks, tea, coffee, milk etc.