To maintain a healthy body weight, you must balance the calories that you consume with those your body burns. Eating a wide variety of food and exercising regularly are the best ways to maintain a healthy weight.
Variety is key
Choose meals and snacks that contain 3 to 5 USDA MyPlate groups. Fruits, vegetables, and whole grains are all important for a balanced and healthy diet. Enjoy your meals, and try a variety of different foods from each group.
USDA ChooseMyPlate
ChooseMyPlate is a resource from the USDA that provides simple reminders for people to focus on eating balanced, healthy meals. On the website, you can find out more about ChooseMyPlate as well as healthy eating tips.
Carbohydrates and proteins
All three are important sources of energy in the body. Low carbohydrate diets and other fad diets that severely limit nutrient intake, such as carbohydrates, do not help you maintain a healthy body weight over the long term. Focus on a healthy ratio of carbohydrates, fat, and protein.
Achieve a healthy balance by aiming for these percentages:
- Fat – 25-35%
- Protein – 10-35%
- Carbohydrates – 45-65%
Exercise regularly
Regular physical activity is essential to maintaining a healthy body weight and lifestyle.
Adults should get 2 hours and 30 minutes of moderate-intensity aerobic activity each week and two days of strength training. However, the benefits are visible after only 60 minutes. Even 10 minutes a day can make a difference! Visit the CDC’s guidelines for adults.
How to be active
- walk briskly
- Jog
- Dance socially
- Ride a bike
- ice skate
- Play softball
- Hike
- garden
Exercise benefits
- Keep your brain sharp
- helps you feel better
- Weight loss is a serious problem.
- Reduces your risk of illness
Be careful with your portions
To maintain a healthy body weight, portion control is crucial to balance your calories and physical activity. These tips will help you reduce your portions.
- Use smaller bowls and plates.
- Buy whole fruits or single-servings of healthy snacks
- Put a single portion of a snack into a bowl instead of eating it straight from the bag or box
Avoid overeating
When eating is rushed or distracted, it can lead to overeating. These tips will help you make healthier choices and prevent overeating.
- Do not eat in front of the TV or while driving.
- Sit down at the table to eat
- Take your time and enjoy the meal
- Eat when you’re hungry and stop eating when you’re satisfied
- Enjoy meals with friends, family or colleagues
Regular meals
Regular meals can help you make healthier choices about food and portion sizes. If you miss meals or go for long periods without eating, it can lead to unhealthy food choices and overeating. Listen to your body, and eat only when you’re hungry.
Limit empty calorie
Foods that are high in calories but low in vitamins and minerals (such as sugar or fat) can be considered empty calories. Candy, sweets, and other snack foods with empty calories make it difficult to consume enough vitamins and minerals. Whole-grain breads and crackers, fruits, vegetables, poultry, fish, and dairy products with low or no fat are all good alternatives to foods that contain empty calories.
Be Smart about Drinks
- Choose water to avoid extra calories, stay hydrated, and save money
- Include nutrient-dense, fat-free, or reduced-fat milk and small quantities of 100% juice
- Avoid soft drinks, sports drinks, and energy drinks with lots of calories and few vitamins or minerals
- Try coffee or tea without sugar or cream as an alternative.
