Simple Nutrition Rules to Help with Weight Loss


  • Healthy weight loss is 1 to 2 pounds per week.  Do this by cutting 500 calories per day.

  • Consume calories from carbohydrates, proteins, and fats to maintain a proper nutritional status.

  • Eat 5 servings of fruits and vegetables each day.

  • Eat 3 meals each day.   Do not skip meals.  Skipping meals can slow metabolism.

  • Eat at the same times each day.

  • Control portion size.  The size of your fist is about a 1 cup serving size.

  • Do not fry foods.  Frying adds calories.

  • Drink 1% or skim milk.   This removes the added calories from fat, but maintains the important protein, calcium and vitamin D.

  • Remove the skin from chicken or turkey.  You may cook with the skin on to maintain

       moisture/flavor, but remove the skin before eating to decrease the fat and calories.

  • Enjoy sugar-free foods, but limit to the portion size on the label.

  • Trim visible fat from foods to remove extra calories.  This is an easy way to cut calories!

  • Limit alcohol to reduce empty calories.

  • Plan your meals weekly so that you can avoid dining out too much.  Limit eating out to twice per week.

  • Drink 8-10 glasses of water each day.  Avoid sweetened beverages that can add 500-1000 calories a day.

  • Exercise at least 30 minutes a day.  Exercise can boost your metabolism and burn calories.

  • Keep a food log.  Writing down what you eat makes you accountable and more likely to make smart choices.



Try this website for customizable meal plans and checklists:




“Free Foods”

A food or drink is considered “free” when it contains less than 20 calories and 5g or less of carbohydrates per serving.


Cabbage, raw ½ cup

Candy, hard (regular or sugar free) 1 piece

Carrots, cauliflower, or green beans, cooked, ¼ cup

Cranberries, sweetened with a sugar substitute, ½ cup

Cucumber, sliced, ½ cup

Gelatin, sugar free, ½ cup


Jam or jelly, light or no added sugar, 2 tsp

Rhubarb, sweetened with sugar substitute, ½ cup

Salad greens

Sugar substitutes (artificial sweeteners)

Syrup, sugar free, 2 TBSP


Free Snacks

Baby carrots and celery sticks

¼ cup blueberries

½ oz sliced cheese, fat free

10 goldfish crackers

2 saltine crackers

1 frozen cream pop, sugar free

½ oz lean meat

1 cup light popcorn

2 vanilla wafers