Recommendations:

Recommendations for dieting:

• Do not eat meat more than once a day. Fish and poultry are recommended instead of red or processed meats.
• Avoid frying food because food absorbs the fats from cooking oils and this increases dietary fat intake. Bake or broil food instead. If you do fry, use polyunsaturated oils, such as corn oil.
• Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole grain foods. Fiber often makes you feel full without having to eat excess calories.
• Do not eat more than 4 eggs per week. Although they are a good source of protein and low in saturated fat, eggs are very high in cholesterol, and should be eaten in moderation for that reason.
• Choose fresh fruit for desserts rather than cookies, cake, or pudding.
• Cut down on salt, whether it be table salt, or flavor intensifiers that contain salt such as monosodium glutamate (MSG).
• Too much of anything has its drawbacks, whether it be calories, or a particular type of food. A well-balanced diet with creativity and variety are best suited to your needs.

See also:

• Exercise and weight loss
• Food guide pyramid
• Intentional weight loss
• Keeping fit
• Obesity
• Overweight
• Weight lifting and weight control
• Weight loss (unintentional)
• Weight loss and age
• Weight management
• Weight problems and children

Ask a registered dietician to help you calculate the amount of calories your body needs.