What is a “healthy” diet?

• One that provides enough of each essential nutrient, contains a variety of foods from all the basic food groups, provides adequate energy to maintain a healthy wait, and does not contain excess fat, sugar, salt, or alcohol.

How many servings do I need each day?

• This depends on your calorie needs. Visit MyPyramid to determine your calorie needs and servings.

How can I get enough nutrients without consuming too many calories?

• Choose a variety of foods from within each of the basic food groups to help achieve recommended nutrient intakes.  Avoid excess calories by limiting consumption of foods high in added sugars and solid fats, and alcoholic beverages.

When I eat more than I need what happens to the extra calories?

• Consuming extra calories results in an accumulation of body fat and weight gain. This is true whether the excess calories come from fat, protein, carbohydrate, or alcohol. Calorie intake must be balanced with physical activity to control weight gain, stay active!

How many calories do I need to burn to lose a pound of weight?

• You need to burn off 3,500 calories more than you take in to lose 1 pound.  This translates into 500 calories per day to lose 1 pound in a week, or 1000 calories per day to lose 2 pounds in a week.  This can be achieved by eating fewer calories or using up more through physical activity.  A combination of both is best.

I’m on a diet to lose weight.  Won’t exercising just make me hungrier?

• Moderate exercise usually does not increase appetite and may actually help to control it.  And people who exercise regularly are more likely to keep the weight from coming back after losing weight.

I would like to get advice about my eating habits.

• Registered Dieticians (RD) are health professionals who are trained to provide counseling on nutrition and eating habits.  An RD can provide personalized dietary advice taking into consideration your health status, lifestyle, and food likes and dislikes.