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Experienced individuals in losing and keeping weight off repeatedly share that diet alone is not the answer to achieving and maintaining a healthy weight.  A balanced, nutritious diet coupled with physical activity prove to be the best prescription for healthy weight loss and weight maintenance and a happy life.

What is considered a balanced, nutritious diet?

• Fruits and vegetables – these colorful, tasty items are jam-packed with essential vitamins, minerals and powerful phytonutrients  your body needs to keep it functioning at top-notch levels.
• Whole grains – grains in their unrefined state have all the original vitamins and nutrients required by your body to function at top levels.  These wholesome munchies also have plenty of bulk (fiber) to get you full quicker and and stay full for longer periods of time.
• Nuts & Legumes – these crunchy goodies are great sources of protein, calcium and magnesium your body needs to rebuild tissue and keep that tissue healthy.
• H2O – we sometimes don’t think of water as a nutrient, but it is.  Our bodies are 75% water, and that water needs to be replenished daily for our bodies to function well.  Water carries essential vitamins and minerals to our cells and waste from our cells.  Without this necessary nutrient, our body’s systems struggle to do their work at the most basic level. Experts recommend 1 oz. of water per lb. of body mass a day.  If you struggle to get that, strive to get at least half that amount of pure water a day.  For example, and individual who weighs 128 lbs. would need 128 oz. of water/day.  128 oz/8 oz (1 cup) = 16 cups = 1 gallon of water.
• Plant oils – (i.e. olive oil, canola oil, peanut oil, etc.) these oils are high in poly- and mono-unsaturated fats that are healthy  for your heart and contain omega-3 fatting acids that contribute to optimal brain function. If you are eating your vegetables, fruits, and all other plant derived foods (i.e. nuts, legumes, grains etc.), you will be getting these healthy oils and the benefits, too.  These healthy fats also lower bad cholesterol and raise good cholesterol.

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