We support a total diet approach to achieving dietary goals. The purpose of the diet is to utilize the scientific evidence into an overall eating pattern that optimizes health outcomes.

Using science into a healthful "Total Diet"

“Total Diet” is the combination of foods and beverages that provide energy and nutrients and constitute an individual’s complete dietary intake, on average, over time. This include various foods and food groups, their recommended amounts and frequency, and the resulting eating pattern. To achieve dietary goals and energy balance, you must become mindful, or “conscious,” eaters, that is, attentively choosing what and how much they eat.

You have to achieve your recommended nutrient intakes by consuming foods within a total diet that meets but does not exceed your energy needs. Overweight and obesity result from energy imbalance (intake exceeding expenditure). People consume too many calories (i.e., energy) relative to the calories they expend.

Methology

First you must identify your energy needs based on your age, sex, and level of activity in order to avoid inappropriate weight gain. Self-monitoring of both calorie intake and time spent in physical activity is one of the most useful tools a person can use to engage in and maintain behaviors that sustain a healthy weight.

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The plan

Below recommended dietary plan is based on a 2,000 calorie diet per day.

• Emphasizes on vegetables, fruits, whole grains, and low-fat milk products.
• Includes enriched grains, lean meat, fish and oils
• Limits (small amount) of solid fats and added sugars

*Click on each food group to see them in our database
**All quantities are per day

Conclusion

The combination of a Total Diet with regular exercise seems to be the healthiest diet choice and the best solution for weight loss. Just choose your calorie intake target and stick with it.