Overweight Healthy Diet
Strategies for a healthy diet in the treatment of obesity include:
- Limit your intake of fat to 30% of your total calories.
- 10% to 15% of your total calories should be in the form of monounsaturated fats, such as olive oil, canola oil and peanut oil.
- Consume only unsaturated fats that are low in cholesterol.
- Consume less than 300 milligrams of cholesterol a day.
- Eat dietary fiber:
- Whole grains are best.
- Avoid fad diets.
- Check with your doctor about B vitamin supplements. Some people may benefit from B vitamins.
Key Dietary Recommendations for Chronic Disease Prevention
|Energy (calories)||to maintain BMI < 25|
|Total fats||< or = to 30% of total daily calories|
|Saturated fats||< 7% of total daily calories|
|Polyunsaturated fats||< 10% of total daily calories|
|Monounsaturated fats||< 13% of total daily calories|
|Cholesterol||< or = to 300 mg per day|
|Dietary fiber||25-30 grams per day|
|Fiber type||3:1 insoluble to soluble fiber|
|Sodium||< or = to 1,500 mg per day|
|Calcium 9-24 yrs||1,200-1,500 mg per day|
|Calcium 25-50 yrs||1,000 mg per day|
|Calcium 51-65 yrs||1,200 mg per day|
|Calcium >65 yrs||1,500 mg per day|
|Vitamin D 9-50 yrs||200 IU per day|
|Vitamin D 51-70 yrs||400 IU per day|
|Vitamin D >70 yrs||600 IU per day|
|Folic acid||400 micrograms (ug) per day|
|Fruits & vegetables||5-7 servings per day|
|Alcohol (men)||< or = to 2 drinks per day|
|Alcohol (women)||< or = to 1 drink per day|
Continue to Overweight Fiber
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- Daskalopoulou SS, Athyros VG, Kolovou GD, Anagnostopoulou KK, Mikhailidis DP. Definitions of metabolic syndrome: Where are we now? Curr Vasc Pharmacol. 2006 Jul;4(3):185-97. 
- Holmes KW, Kwiterovich PO Jr. Treatment of dyslipidemia in children and adolescents. Curr Cardiol Rep. 2005 Nov;7(6):445-56. 
- Spanier PA, Marshall SJ, Faulkner GE. Tackling the obesity pandemic: a call for sedentary behaviour research. Can J Public Health. 2006 May-Jun;97(3):255-7. 
- Tremblay A, Therrien F. Physical activity and body functionality: implications for obesity prevention and treatment. Can J Physiol Pharmacol. 2006 Feb;84(2):149-56.