U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health 

National Heart, Lung, and Blood Institute

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health 

National Heart, Lung, and Blood Institute

NIH Publication No. 05-5213

August 2005

Aim

for a

Healthy

Weight

Table of Contents

Aim for a Healthy Weight

Why Is a Healthy Weight

Important?

eaching and maintaining a healthy weight is

good for your overall health and will help

you prevent and control many diseases and

conditions. We know that an increase in weight

also increases a person’s risk for heart disease, high

blood cholesterol, high blood pressure, diabetes,

gallbladder disease, gynecologic disorders, arthritis,

some types of cancer, and even some lung problems (see Box 1). Maintaining a healthy weight

has many benefits, including feeling good about

yourself and having more energy to enjoy life.

A person’s weight is the result of many things—

height, genes, metabolism, behavior, and environment. Maintaining a healthy weight requires

keeping a balance . . . a balance of energy. You

must balance the calories you get from food and

beverages with the calories you use to keep your

body going and being physically active.

The same amount of energy IN and energy OUT

over time = weight stays the same

More IN than OUT over time = weight gain

More OUT than IN over time = weight loss

Your energy IN and OUT don’t have to balance

exactly every day. It’s the balance over time that

will help you to maintain a healthy weight in the

long run.

For many people, this balance means eating fewer

calories and increasing their physical activity.

Cutting back on calories is a matter of choice.

Making healthy food choices that are lower in fats,

especially saturated and trans fat, cholesterol, added

sugars, and salt can help you cut back on calories,

as can paying attention to portion sizes.

If you are overweight or obese you are at risk 

of developing the following diseases: 

■ High blood pressure

■ High blood cholesterol

■ Type 2 diabetes

■ Coronary heart disease

■ Stroke

■ Gallbladder disease

■ Arthritis

■ Sleep apnea and breathing problems

■ Some cancers

● Endometrial

● Breast

● Prostate

● Colon

Here is a shortcut method for calculating BMI. 

(Example: for a person who is 5 feet 5 inches tall

weighing 180 lbs.)

1. Multiply weight 

(in pounds) by 703 180 x 703 = 126,540

2. Divide the answer 

in step 1 by height

(in inches) 126,540/65 = 1,946

3. Divide the answer 

in step 2 by height

(in inches) to get your BMI 1,946/65 = 29.9

BMI = 29.9

This booklet will provide you with information to

figure out your body mass index (Box 2) and weightrelated risk for disease. It will also give you information on when and how to lose weight, including tips

on healthy eating and physical activity, setting weight

loss goals, and rewarding your success.
What Is Your Risk?

First, let’s gather some information—

Check Your Body Mass Index

Your body mass index (BMI) is a good indicator

of your risk for a variety of diseases since it gives

an accurate estimate of your total body fat.

There are three ways to check your BMI.

■ One way is to use the chart

on the next page to find your

weight and height and then go

above that column to find your BMI.

■ A second way is to use the BMI calculator on the

NHLBI Web site at http://www. nhlbisupport.

com/bmi/.

■ A third way to check your BMI is to calculate it;

one method is shown in Box 2. Another way to

do this: Divide your weight in pounds by your

height in inches squared and then multiply the

total by 703.

Once you know your BMI, check Box 3, which

shows the BMI ranges for underweight, normal

weight, overweight, and obesity.

While BMI is valid for most men and women, it

does have some limitations:

■ It may overestimate body fat in athletes and

others who have a muscular build.

■ It may underestimate body fat in older persons

and others who have lost muscle mass.

Appropriate weight gain during pregnancy varies

and depends upon initial body weight or BMI

level. Pregnant women should contact a health

professional to assure appropriate weight gain during pregnancy.

Waist Circumference Measurement

Your waist circumference measurement is also

important in determining your overall risk. If most

of your fat is around your waist, you are at greater

chance for developing risk factors for heart disease

and diabetes. This risk increases with a waist

measurement of greater than 35 inches for women

or greater than 40 inches for men.

Are You at Risk?

Talk to your doctor to see if you are at an

increased risk and if you should lose weight.

Your doctor will evaluate your BMI, waist

measurement, and other risk factors for heart

disease. These risk factors are shown in Box 4.

If you are overweight, do not have a high waist

measurement, and have less then two risk factors, it’s

important that you not gain any more weight. If you

are overweight (BMI 25–29.9), or have a high waist

circumference, and have two or more risk factors, or

if you are obese (BMI ≥30), it is important for you to

lose weight. Even a small weight loss (just 10 percent

of your current weight) will help to lower your risk

of developing the diseases listed in Box 1.

Besides being overweight or obese, here are other

risk factors to consider—

■ Cigarette smoking

■ High blood pressure (hypertension)

■ High LDL-cholesterol (“bad” cholesterol)

■ Low HDL-cholesterol (“good” cholesterol)

■ High triglycerides

■ High blood glucose (sugar)

■ Family history of premature heart disease

■ Physical inactivity

BMI

Underweight <18.5

Normal 18.5–24.9

Overweight 25.0–29.9

Obesity >30.0 –

Extreme Obesity >40.0 –
Normal Overweight Obese Extreme Obesity

BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54Height(inches) Body Weight (pounds)58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 196 201 205 210 215 220 224 229 234 239 244 248 253 25859 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 203 208 212 217 222 227 232 237 242 247 252 257 262 26760 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 209 215 220 225 230 235 240 245 250 255 261 266 271 27661 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 217 222 227 232 238 243 248 254 259 264 269 275 280 28562 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 224 229 235 240 246 251 256 262 267 273 278 284 289 29563 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 231 237 242 248 254 259 265 270 278 282 287 293 299 30464 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 238 244 250 256 262 267 273 279 285 291 296 302 308 31465 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 306 312 318 32466 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 253 260 266 272 278 284 291 297 303 309 315 322 328 33467 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 261 268 274 280 287 293 299 306 312 319 325 331 338 34468 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 269 276 282 289 295 302 308 315 322 328 335 341 348 35469 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 277 284 291 297 304 311 318 324 331 338 345 351 358 36570 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 285 292 299 306 313 320 327 334 341 348 355 362 369 37671 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 293 301 308 315 322 329 338 343 351 358 365 372 379 38672 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 302 309 316 324 331 338 346 353 361 368 375 383 390 39773 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 310 318 325 333 340 348 355 363 371 378 386 393 401 40874 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 319 326 334 342 350 358 365 373 381 389 396 404 412 42075 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 327 335 343 351 359 367 375 383 391 399 407 415 423 43176 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328 336 344 353 361 369 377 385 394 402 410 418 426 435 443

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity In Adults: The Evidence Report.

Getting Started

We have all heard the facts . . . to lose weight, you

have to eat less and move more. But this is often

easier said than done. Many people make repeated

attempts, often using different fad diets and weight

loss gimmicks and are unsuccessful.

This booklet provides you with common sense

guidance and tips on ways to eat less and move

more, as well as weight loss goals that are attainable.

■ Did you know that simply losing as little as 

10 percent of your current body weight can

make a difference in your health? Achieving this

initial weight loss goal will help to lower your

risk for heart disease and other conditions,

including high blood pressure, type 2 diabetes,

osteoporosis, and certain types of cancer.

■ Did you know that a reasonable and safe weight

loss is 1–2 pounds per week? While it may take

as long as 6 months to lose the weight, it will

make it easier to keep the weight off. And it will

give you the time to make new healthy lifestyle

changes such as eating a healthy diet and

increasing your physical activity level.

■ Did you know that it is better to maintain a

moderate weight loss over a longer period of

time than it is to lose lots of weight and regain

it? You can consider additional weight loss after

you have lost 10 percent of your current body

weight and have maintained it for 6 months.

To be successful at losing weight, you need to adopt

a new lifestyle. This means making changes such as

eating healthy foods, being more physically active,

and learning how to change behaviors. Over time,

these changes will become routine. But there are

some people for whom lifestyle changes don’t work

no matter how hard they try. Weight loss medications and weight loss surgery can be options for

these people if they are at increased risk from overweight or obesity. Each of these approaches are

discussed in this booklet.

A Healthy Eating Plan 

Calories

To lose weight, most people need to cut down on

the number of calories (units of energy) they get

from food and beverages and increase their physical activity. For a weight loss of 1–2 pounds per

week, daily intake should be reduced by 500 to

1,000 calories. In general:

■ Eating plans containing 1,000–1,200 calories will

help most women to lose weight safely.

■ Eating plans between 1,200 calories and 1,600

calories each day are suitable for men and

may also be appropriate for women who weigh

165 pounds or more or who exercise regularly.

If you are on a 1,600-calorie diet but do not lose

weight, you may want to try a 1,200-calorie diet.

If you are hungry on either diet, you may want to

boost your calories by 100 to 200 per day. Very

low calorie diets of less than 800 calories each day

should not be used routinely because they require

special monitoring by your doctor.

How To Lose Weight and 

Maintain It 

The following are general goals for weight loss and

management:

■ Reduce body weight if overweight or obese.

■ Maintain a lower body weight over 

the long term.

■ Prevent further weight gain (a minimum goal).
What foods make up a healthy eating plan?

A healthy eating plan is one that gives your body

the nutrients it needs every day while staying within your daily calorie level. This eating plan will

also lower your risk for heart disease and other

conditions such as high blood pressure or high

blood cholesterol levels.

Foods that can be eaten more often include those

that are lower in calories, total fat, saturated and

trans fat, cholesterol, and sodium (salt). Examples

of these foods include fat-free and low-fat dairy

products; lean meat, fish, and poultry; high-fiber

foods such as whole grains, breads, and cereals;

fruits; and vegetables. Canola or olive oils and soft

margarines made from these oils are heart healthy

and can be used in moderate amounts. Unsalted

nuts can also be built into a healthy diet as long as

you watch the amount.

Foods higher in fats are typically higher in calories.

Foods that should be limited include those with

higher amounts of saturated and trans fats and cholesterol. These particular fats raise blood cholesterol

levels, which increases the risk for heart disease.

Saturated fat is found mainly in fresh and processed

meats; high-fat dairy products (like cheese, whole

milk, cream, butter, and ice cream), lard, and in the

coconut and palm oils found in many processed

foods. Trans fat is found in foods with partially

hydrogenated oils such as many hard margarines

and shortening, commercially fried foods, and some

bakery goods. Cholesterol is found in eggs, organ

meats, and dairy fats.

It’s also important to limit foods and beverages

with added sugars such as many desserts, canned

fruit packed in syrup, fruit drinks, and sweetened

beverages (nondiet drinks). Foods and beverages

with added sugars will add calories to your diet

without giving you needed nutrients.

A healthy eating plan includes foods from all the

basic food groups. It is low in saturated fats, trans fat,

cholesterol, salt (sodium), and added sugars. It contains enough calories for good health but not too

many so that you gain weight. A healthy eating

plan also emphasizes fruits, vegetables, whole

grains, fat-free or low-fat milk and milk products,

lean meats, poultry, fish, beans, eggs, and nuts. It

also allows for reasonable portion sizes to control

calories and prevent unhealthy weight gain.

Grains

Grains such as wheat, rice, oats, cornmeal, and

barley are naturally low in fat and provide vitamins, minerals, and carbohydrates—all important

for good health. Examples of grain products are

breads, pasta, breakfast cereals, grits, tortillas,

couscous, and crackers. Whole grain foods such as

whole wheat bread, brown rice, and oatmeal also

have fiber that helps protect you against certain

diseases and keeps your body regular. Fiber can

also help you feel full with fewer calories.

Vegetables

Most vegetables are naturally low in calories, fat,

and cholesterol, and are filling. They are also

important sources of many nutrients, including

potassium, fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C. People who eat more vegetables as part of an overall healthy diet are likely

to have a lower risk of some chronic diseases such

as heart disease and diabetes. Any vegetable or

100 percent-vegetable juice counts as a member of

the vegetable group. Vegetables may be raw or

cooked; fresh, frozen, canned, or dried/dehydrated;

and may be whole, cut up, or mashed. To get the

most health benefits, vary the types of vegetables

you eat. Eat more dark green and orange vegetables.

A healthy eating plan:

■ Emphasizes fruits, vegetables, whole grains, and

fat-free or low-fat milk and milk products.

■ Includes lean meats, poultry, fish, beans, eggs,

and nuts.

■ Is low in saturated fats, trans fat, cholesterol, salt

(sodium), and added sugars.

■ Controls portion sizes.
Fruits

Most fruits are naturally low in fat, sodium, and

calories. None have cholesterol. Fruits are important

sources of many nutrients, including potassium,

fiber, vitamin C, and folate (folic acid). Whole or

cut up fruits also contain fiber which can provide a

feeling of fullness with fewer calories. People who

eat more fruits as part of an overall healthy diet are

likely to have a reduced risk of some chronic diseases such as heart disease and diabetes. Any fruit

or 100 percent-fruit juice counts as part of the

fruit group. Fruits may be fresh, canned, frozen,

or dried, and may be whole, cut up, or pureed. To

get the most health benefits, eat a variety of fruits

and go easy on fruit juices to avoid getting too

many calories.

Milk

Milk and milk products such as yogurt and cheese

provide nutrients that are vital for the health and

maintenance of your body. These nutrients include

calcium, potassium, vitamin D, and protein.

People who have a diet rich in milk and milk products can lower their risk of low bone mass (osteoporosis) and maintain healthy bones throughout

the life cycle. Whole milk dairy foods contain

unhealthy saturated fats, so it’s a good idea to

choose low-fat or fat-free milk products such as

milk, cheese, and yogurt. If you can’t tolerate milk,

try lactose-free milk products.

Meat and Beans

All foods made from meat, poultry, fish, dry beans

or peas, eggs, nuts, and seeds are considered part of

this group. The foods in this group give you many

nutrients, including protein; B vitamins (niacin,

thiamin, riboflavin, and B6); vitamin E; and minerals such as iron, zinc, and magnesium.

Meats, especially high-fat processed meats such as

bologna, contain saturated fats and cholesterol, so

it’s a good idea to limit these, or to try lower fat

varieties. Also choose poultry, fish, beans, and peas

more often. Nuts and seeds can be included for

variety since they contain healthy fats, however,

limit the amount to avoid getting too many calories. Bake, broil, or grill your meats.

Oils (Fats)

Unsaturated oils are necessary for good health in

small amounts. Oils and solid fats both contain

about 120 calories per tablespoon so the amount of

oil you use needs to be limited to balance your

total calorie intake. It’s especially important to

limit saturated fat, which is found in whole dairy

foods, many meats, butter, and lard, and raises

blood cholesterol levels and thus the risk for heart

disease. Most of your fat should be from fish, nuts,

and vegetable oils. Limit solid fats like butter, stick

margarine, shortening, and lard.

Daily Food Group Amounts 

The table on the next page provides the suggested

amounts of food that you should eat from the basic

food groups at different calorie levels.

The next section will provide you with information

on portion and serving sizes, low calorie menus,

food shopping, preparation, and dining out to help

you manage your weight.
Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800

Food group Food group amounts shown in cup (c) or ounce-equivalents (oz-eq), with number of servings (srv) in 

parentheses when it differs from the other units. See note for quantity equivalents for foods in each group.

Oils are shown in grams (g). 

Fruits 1 c 1 c 1.5 c 1.5 c 1.5 c 2 c 2 c 2 c 2 c 2.5 c

(2 srv) (2 srv) (3 srv) (3 srv) (3 srv) (4 srv) (4 srv) (4 srv) (4 srv) (5 srv)

Vegetables 1 c 1.5 c 1.5 c 2 c 2.5 c 2.5 c 3 c 3 c 3.5 c 3.5 c 

(2 srv) (3 srv) (3 srv) (4 srv) (5 srv) (5 srv) (6 srv) (6 srv) (7 srv) (7 srv)

Dark green veg. 1 c/wk 1.5 c/wk 1.5 c/wk 2 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk

Orange veg. .5 c/wk 1 c/wk 1 c/wk 1.5 c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 

Legumes .5 c/wk 1 c/wk 1 c/wk 2.5 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3.5 c/wk 3.5 c/wk 

Starchy veg. 1.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 3 c/wk 3 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 

Other veg. 4 c/wk 4.5 c/wk 4.5 c/wk 5.5 c/wk 6.5 c/wk 6.5 c/wk 7 c/wk 7 c/wk 8.5 c/wk 8.5 c/wk

Grains 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq 10 oz-eq

Whole grains 1.5 2 2.5 3 3 3 3.5 4 4.5 5

Other grains 1.5 2 2.5 2 3 3 3.5 4 4.5 5

Lean meat 2 oz-eq 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq

and beans

Milk 2 c 2 c 2 c 3 c 3 c 3 c 3 c 3 c 3 c 3 c

Oils 15 g 17 g 17 g 22 g 24 g 27 g 29 g 31 g 34 g 36 g

Discretionary 

calorie allowance 165 171 171 132 195 267 290 362 410 426

Quantity equivalents for each food group: 

● Grains—The following each count as 1 ounce-equivalent (1 serving) of grains: fi cup cooked rice, pasta, or cooked cereal; 

1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes. 

● Fruits and vegetables—The following each count as 1 cup (2 servings) of fruits or vegetables: 1 cup cut-up raw or cooked fruit or

vegetable, 1 cup fruit or vegetable juice, 2 cups leafy salad greens. 

● Meat and beans—The following each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; ⁄ cup cooked dry

beans or tofu; 1 tablespoon peanut butter; fi ounce nuts or seeds. 

● Milk—The following each count as 1 cup (1 serving) of milk: 1 cup milk or yogurt, 1fi ounces natural cheese such as cheddar

cheese or 2 ounces processed cheese. Discretionary calories must be counted for all choices, except fat-free milk.

Discretionary calorie allowance is: the remaining number of calories that can be from added sugars and fat in food preparation, sugars added to beverages, canned fruit; higher fat products.

For more information, refer to the Dietary Guidelines for Americans 2005 at: www.healthierus.gov. 
A calorie is a calorie is a calorie whether it comes

from fat or carbohydrate. Anything eaten in excess

can lead to weight gain. You can lose weight by

eating less calories and by increasing your physical

activity. Reducing the amount of fat and saturated

fat that you eat is one easy way to limit your overall

calorie intake. However, eating fat-free or reduced

fat foods isn’t always the answer to weight loss.

This is especially true when you eat more of the

reduced fat food than you would of the regular

item. For example, if you eat twice as many fatfree cookies, you have actually increased your overall calorie intake. The following list of foods and

their reduced fat varieties will show you that just

because a product is fat-free, it doesn’t mean that it

is “calorie free.” And, calories do count!

Nutrient data taken from Nutrient Data System for Research, Version v4. 02/30, Nutrition Coordinating Center, University of Minnesota.

Calories Calories

Reduced fat peanut butter, 187 Regular peanut butter, 191

2 Tbsp 2 Tbsp

Cookies: Cookies:

Reduced fat chocolate chip cookies, 118 Regular chocolate chip cookies, 142

3 cookies (30 g) 3 cookies (30 g)

Fat-free fig cookies, 102 Regular fig cookies, 111

2 cookies (30 g) 2 cookies (30 g)

Ice cream: Ice cream:

Fat-free vanilla frozen yogurt 100 Regular whole milk vanilla 104

(<1% fat), 1/2 cup frozen yogurt (3–4% fat), 1/2 cup

Light vanilla ice cream (7% fat), 111 Regular vanilla ice cream 133

fi cup (11% fat), 1/2 cup

Fat-free caramel topping, 103 Caramel topping, homemade 103

2 Tbsp with butter, 2 Tbsp

Low-fat granola cereal, 213 Regular granola cereal, 257

approx. 1/2 cup (55 g) approx. 1/2 cup (55 g)

Low-fat blueberry muffin, 131 Regular blueberry muffin, 138

1 small (21/2 inch) 1 small (21/2 inch)

Baked tortilla chips, 113 Regular tortilla chips, 143

1 oz 1 oz

Low-fat cereal bar, 130 Regular cereal bar, 140

1 bar (1.3 oz) 1 bar (1.3 oz)
These low calorie alternatives provide new ideas for

old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods

provide most of their calories from sugar and fat

but give you few, if any, vitamins and minerals.

This guide is not meant to be an exhaustive list. We

stress reading labels to find out just how many calories are in the specific products you decide to buy.

Dairy Products

Evaporated whole milk Evaporated fat-free (skim) or reduced fat (2%) milk

Whole milk Low-fat (1%), reduced fat (2%), or fat-free (skim) milk

Ice cream Sorbet, sherbet, low-fat or fat-free frozen yogurt, or 

ice milk (check label for calorie content)

Whipping cream Imitation whipped cream (made with fat-free 

[skim] milk) or low-fat vanilla yogurt

Sour cream Plain low-fat yogurt

Cream cheese Neufchatel or “light” cream cheese or fat-free cream 

cheese

Cheese (cheddar, American, Swiss, jack) Reduced calorie cheese, low calorie processed 

cheeses, etc.; fat-free cheese

Regular (4%) cottage cheese Low-fat (1%) or reduced fat (2%) cottage cheese

Whole milk mozzarella cheese Part skim milk, low moisture mozzarella cheese

Whole milk ricotta cheese Part skim milk ricotta cheese

Coffee cream (half and half) or Low-fat (1%) or reduced fat (2%) milk or fat-free 

nondairy creamer (liquid, powder) dry milk powder

Cereals, Grains, 

and Pasta Ramen noodles Rice or noodles (spaghetti, macaroni, etc.)

Pasta with white sauce (alfredo) Pasta with red sauce (marinara)

Pasta with cheese sauce Pasta with vegetables (primavera)

Granola Bran flakes, crispy rice, etc.

Cooked grits or oatmeal

Whole grains (e.g., couscous, barley, bulgur, etc.)

Reduced fat granola

Meat, Fish, 

and Poultry Cold cuts or lunch meats Low-fat cold cuts (95% to 97% fat-free lunch meats, 

(bologna, salami, liverwurst, etc.) low-fat pressed meats)

Hot dogs (regular) Lower fat hot dogs

Bacon or sausage Canadian bacon or lean ham

Regular ground beef Extra lean ground beef such as ground round or 

ground turkey (read labels)

Chicken or turkey with skin, duck, Chicken or turkey without skin (white meat)

or goose

Oil-packed tuna Water-packed tuna (rinse to reduce sodium content)

Beef (chuck, rib, brisket) Beef (round, loin) trimmed of external fat 

(choose select grades)

Continued on next page
Pork (spareribs, untrimmed loin) Pork tenderloin or trimmed, lean smoked ham

Frozen breaded fish or fried fish Fish or shellfish, unbreaded (fresh, frozen, canned

(homemade or commercial) in water)

Whole eggs Egg whites or egg substitutes

Frozen TV dinners (containing more than Frozen TV dinners (containing less than 

13 grams of fat per serving) 13 grams of fat per serving and lower in sodium)

Chorizo sausage Turkey sausage, drained well (read label)

Vegetarian sausage (made with tofu)

Baked Goods

Croissants, brioches, etc. Hard french rolls or soft “brown ’n serve” rolls

Donuts, sweet rolls, muffins, scones, English muffins, bagels, reduced fat or fat-free

or pastries muffins or scones 

Party crackers Low-fat crackers (choose lower in sodium)

Saltine or soda crackers (choose lower in sodium)

Cake (pound, chocolate, yellow) Cake (angel food, white, gingerbread)

Cookies Reduced fat or fat-free cookies (graham crackers, 

ginger snaps, fig bars) (compare calorie level)

Snacks and 

Sweets Nuts Popcorn (air-popped or light microwave),

fruits, vegetables

Ice cream, e.g., cones or bars Frozen yogurt, frozen fruit, or chocolate 

pudding bars

Custards or puddings (made with Puddings (made with skim milk)

whole milk)

Fats, Oils, and 

Salad Dressings Regular margarine or butter Light-spread margarines, diet margarine, 

or whipped butter, tub or squeeze bottle

Regular mayonnaise Light or diet mayonnaise or mustard

Regular salad dressings Reduced calorie or fat-free salad dressings, 

lemon juice, or plain, herb-flavored, or wine vinegar

Butter or margarine on toast or bread Jelly, jam, or honey on bread or toast

Oils, shortening, or lard Nonstick cooking spray for stir-frying or sautéing

As a substitute for oil or butter, use applesauce 

or prune puree in baked goods.

Miscellaneous

Canned cream soups Canned broth-based soups

Canned beans and franks Canned baked beans in tomato sauce

Gravy (homemade with fat and/or milk) Gravy mixes made with water or homemade 

with the fat skimmed off and fat-free milk included

Fudge sauce Chocolate syrup

Avocado on sandwiches Cucumber slices or lettuce leaves

Guacamole dip or refried beans with lard Salsa

Continued from previous page
Nutrition recommendations use serving sizes to help

people know how much of different types of foods

they should eat to get the nutrients they need. The

Nutrition Facts Label on packaged foods also lists a

serving size. The serving sizes on packaged foods are

not always the same as those included in nutrition

recommendations. However, serving sizes are

standardized to make it easier to compare similar

foods. To get an idea of how big recommended serving sizes really are, refer to the chart below. For help

on using the Nutrition Facts Label, refer to page 17.

Also, check out the NHLBI Portion Distortion

Interactive Quiz at http://hin.nhlbi.nih.gov/

portion/ to see how portion sizes have changed

in 20 years.

What’s the Difference Between a Portion

and a Recommended Serving Size?

Portion

A “portion” is the amount of a food that you choose

to eat for a meal or snack. It can be big or small—

you decide.

Serving

A “serving” is a measured amount of food or drink,

such as one slice of bread or 1 cup of milk. Some

foods that most people consume as a single serving actually contain multiple serving sizes (e.g., a

20-ounce soda, or a 3-ounce bag of chips).

Grains

1 cup of cereal flakes = fist

1 pancake = compact disc

1

/2 cup of cooked rice, pasta, or potato = 1/2 baseball

1 slice of bread = cassette tape

1 piece of cornbread = bar of soap

1 Serving Looks Like . . . 1 Serving Looks Like . . .

Lean Meat and Beans

3 oz meat, fish, and poultry 

= deck of cards

3 oz grilled/baked fish = checkbook

2 Tbsp peanut butter = ping pong ball

Milk

11

/2 oz cheese = 4 stacked dice or 2 cheese slices

1

/2 cup of ice cream = 1/2 baseball

Fats/Oils

1 tsp margarine or spreads = 1 dice

1 Serving Looks Like . . . 1 Serving Looks Like . . .

Fruits and Vegetables 

1 med fruit = baseball

1

/2 cup of fresh fruit = 1/2 baseball

1

/4 cup of raisins = large egg

1 cup of salad greens = baseball

1 baked potato = fist
The reduced calorie menus illustrate healthy food

choices from a variety of cuisines (American,

Breakfast 1,200 Calories 1,600 Calories

Whole wheat bread 1 med slice 1 med slice

Jelly, regular 2 tsp 2 tsp

Cereal, shredded wheat 1/2 cup 1 cup

Milk, 1% 1 cup 1 cup

Orange juice 3/4 cup 3/4 cup

Coffee, regular 1 cup 1 cup with 1 oz 

of 1% milk

Lunch

Roast beef sandwich: 

Whole wheat bread 2 med slices 2 med slices

Lean roast beef, unseasoned 2 oz 2 oz

American cheese, low fat and low sodium — 1 slice, 3/4 oz

Lettuce 1 leaf 1 leaf

Tomato 3 med slices 3 med slices

Mayonnaise, low calorie 1 tsp 2 tsp

Apple 1 med 1 med

Water 1 cup 1 cup

Dinner

Salmon 2 oz edible 3 oz edible

Vegetable oil 11/2 tsp 11/2 tsp

Baked potato 3/4 med 3/4 med

Margarine 1 tsp 1 tsp

Green beans, seasoned, with margarine 1/2 cup 1/2 cup

Carrots, seasoned 1/2 cup —

Carrots, seasoned, with margarine — 1/2 cup

White dinner roll 1 small 1 med

Ice milk — 1/2 cup

Iced tea, unsweetened 1 cup 1 cup

Water 2 cup 2 cup

Snack

Popcorn 21/2 cup 21/2 cup

Margarine 3

/4 tsp 1/2 tsp

Calories . . . . . . . . . . . . . . . . . . . . .1,247

Total carbohydrate, % kcals . . . . . . . .58

Total fat, % kcals . . . . . . . . . . . . . . . . .26

*Sodium, mg . . . . . . . . . . . . . . . . . .1,043

Saturated fat, % kcals . . . . . . . . . . . . . .7

Cholesterol, mg . . . . . . . . . . . . . . . . . .96

Protein, % kcals . . . . . . . . . . . . . . . . .19

Calories . . . . . . . . . . . . . . . . . . . . .1,613

Total carbohydrate, % kcals . . . . . . . .55

Total fat, % kcals . . . . . . . . . . . . . . . . .29

*Sodium, mg . . . . . . . . . . . . . . . . .1,341

Saturated fat, % kcals . . . . . . . . . . . . . .8 

Cholesterol, mg . . . . . . . . . . . . . . . . .142

Protein, % kcals . . . . . . . . . . . . . . . . .19

Note: Calories have been rounded. *No salt added in recipe preparation or as seasoning. 

Southern, Asian, Mexican-American) at two calorie

levels, 1,200 and 1,600. These menus are appropriate for weight loss in women and men.
Breakfast 1,200 Calories 1,600 Calories

Banana 1 small 1 small

Whole wheat bread 1 slice 2 slices

Margarine 1 tsp 1 tsp

Orange juice 3/4 cup 3/4 cup

Milk 1%, low fat 3/4 cup 3/4 cup

Lunch

Beef noodle soup, canned, low sodium 1/2 cup 1/2 cup

Chinese noodle and beef salad:

Beef roast 2 oz 3 oz

Peanut oil 1 tsp 11/2 tsp

Soy sauce, low sodium 1 tsp 1 tsp

Carrots 1/2 cup 1/2 cup

Zucchini 1/2 cup 1/2 cup

Onion 1/4 cup 1/4 cup

Chinese noodles, soft-type 1/4 cup 1/4 cup

Apple 1 med 1 med

Tea, unsweetened 1 cup 1 cup

Dinner

Pork stir-fry with vegetables:

Pork cutlet 2 oz 2 oz

Peanut oil 1 tsp 1 tsp

Soy sauce, low sodium 1 tsp 1 tsp

Broccoli 1/2 cup 1/2 cup

Carrots 1/2 cup 1 cup

Mushrooms 1/2 cup 1/4 cup

Steamed white rice 1/2 cup 1 cup

Tea, unsweetened 1 cup 1 cup

Snack

Almond cookies — 2 cookies

Milk 1%, low fat 3

/4 cup 3/4 cup

Note: Calories have been rounded. *No salt added in recipe preparation or as seasoning. 

Calories . . . . . . . . . . . . . . . . . . . . .1,220

Total carbohydrate, % kcals . . . . . . . .55

Total fat, % kcals . . . . . . . . . . . . . . . .27

*Sodium, mg . . . . . . . . . . . . . . . . .1,043

Saturated fat, % kcals . . . . . . . . . . . . .8

Cholesterol, mg . . . . . . . . . . . . . . . .117

Protein, % kcals . . . . . . . . . . . . . . . . .21

Calories . . . . . . . . . . . . . . . . . . . . .1,609

Total carbohydrate, % kcals . . . . . . . .56

Total fat, % kcals . . . . . . . . . . . . . . . .27

*Sodium, mg . . . . . . . . . . . . . . . . .1,296

Saturated fat, % kcals . . . . . . . . . . . . .8

Cholesterol, mg . . . . . . . . . . . . . . . .148

Protein, % kcals . . . . . . . . . . . . . . . . .20
Breakfast 1,200 Calories 1,600 Calories

Oatmeal, prepared with 1% milk, low fat 1/2 cup 1/2 cup

Milk 1%, low fat 1/2 cup 1/2 cup

English muffin — 1 med

Cream cheese, light, 18% fat — 1 Tbsp

Orange juice 1/2 cup 3/4 cup

Coffee 1 cup 1 cup

Milk 1%, low fat 1 oz 1 oz

Lunch

Baked chicken, without skin 2 oz 2 oz

Vegetable oil 1/2 tsp 1 tsp

Salad:

Lettuce 1/2 cup 1/2 cup

Tomato 1/2 cup 1/2 cup

Cucumber 1/2 cup 1/2 cup

Oil and vinegar dressing 1 tsp 2 tsp

White rice 1/4 cup 1/2 cup

Margarine, diet 1/2 tsp 1/2 tsp

Baking powder biscuit, prepared with vegetable oil 1/2 small 1 small

Margarine 1 tsp 1 tsp

Water 1 cup 1 cup

Dinner

Lean roast beef 2 oz 3 oz

Onion 1/4 cup 1/4 cup

Beef gravy, water-based 1 Tbsp 1 Tbsp

Turnip greens 1/2 cup 1/2 cup

Margarine, diet 1/2 tsp 1/2 tsp

Sweet potato, baked 1 small 1 small

Margarine, diet 1/4 tsp 1/2 tsp

Ground cinnamon 1 tsp 1 tsp

Brown sugar 1 tsp 1 tsp

Corn bread prepared with margarine, diet 1/2 med slice 1/2 med slice

Honeydew melon 1/8 med 1/4 med

Iced tea, sweetened with sugar 1 cup 1 cup

Snack

Saltine crackers, unsalted tops 4 crackers 4 crackers

Mozzarella cheese, part skim, low sodium 1 oz 1 oz

Note: Calories have been rounded. *No salt added in recipe preparation or as seasoning. 

Calories . . . . . . . . . . . . . . . . . . . . .1,225

Total carbohydrate, % kcals . . . . . . . .50

Total fat, % kcals . . . . . . . . . . . . . . . .31

*Sodium, mg . . . . . . . . . . . . . . . . . . .867

Saturated fat, % kcals . . . . . . . . . . . . .9

Cholesterol, mg . . . . . . . . . . . . . . . .142

Protein, % kcals . . . . . . . . . . . . . . . . .21

Calories . . . . . . . . . . . . . . . . . . . . .1,653

Total carbohydrate, % kcals . . . . . . . .53

Total fat, % kcals . . . . . . . . . . . . . . . .28

*Sodium, mg . . . . . . . . . . . . . . . . .1,231

Saturated fat, % kcals . . . . . . . . . . . . .8

Cholesterol, mg . . . . . . . . . . . . . . . .172 

Protein, % kcals . . . . . . . . . . . . . . . . .20
Breakfast 1,200 Calories 1,600 Calories

Cantaloupe 1/2 cup 1 cup

Farina, prepared with 1% low-fat milk 1/2 cup 1/2 cup

White bread 1 slice 1 slice

Margarine 1 tsp 1 tsp

Jelly 1 tsp 1 tsp

Orange juice 3/4 cup 11/2 cup

Milk, 1%, low fat 1/2 cup 1/2 cup

Lunch

Beef enchilada:

Tortilla, corn 2 tortillas 2 tortillas

Lean roast beef 2 oz 21/2 oz

Vegetable oil 2/3 tsp 2/3 tsp

Onion 1 Tbsp 1 Tbsp

Tomato 4 Tbsp 4 Tbsp

Lettuce 1/2 cup 1/2 cup

Chili peppers 2 tsp 2 tsp

Refried beans, prepared with vegetable oil 1/4 cup 1/4 cup

Carrots 5 sticks 5 sticks

Celery 6 sticks 6 sticks

Milk, 1%, low fat — 1/2 cup

Water 1 cup —

Dinner

Chicken taco:

Tortilla, corn 1 tortilla 1 tortilla

Chicken breast, without skin 1 oz 2 oz

Vegetable oil 2/3 tsp 2/3 tsp

Cheddar cheese, low fat and low sodium 1/2 oz 1 oz

Guacamole 1 Tbsp 2 Tbsp

Salsa 1 Tbsp 1 Tbsp

Corn 1

/2 cup 1/2 cup seasoned

with 1/2 tsp margarine

Spanish rice without meat 1/2 cup 1/2 cup

Banana 1/2 large 1 large

Coffee 1/2 cup 1 cup

Milk, 1%, low fat 1 oz 1 oz

Note: Calories have been rounded. *No salt added in recipe preparation or as seasoning. 

Calories . . . . . . . . . . . . . . . . . . . . .1,239

Total carbohydrate, % kcals . . . . . . . .58

Total fat, % kcals . . . . . . . . . . . . . . . .26

*Sodium, mg . . . . . . . . . . . . . . . . .1,364

Saturated fat, % kcals . . . . . . . . . . . . .8

Cholesterol, mg . . . . . . . . . . . . . . . . .91

Protein, % kcals . . . . . . . . . . . . . . . . .19

Calories . . . . . . . . . . . . . . . . . . . . .1,638

Total carbohydrate, % kcals . . . . . . . .56

Total fat, % kcals . . . . . . . . . . . . . . . .27

*Sodium, mg . . . . . . . . . . . . . . . . .1,616

Saturated fat, % kcals . . . . . . . . . . . . .9

Cholesterol, mg . . . . . . . . . . . . . . . .143 

Protein, % kcals . . . . . . . . . . . . . . . . .20
Foods Lower in Calories and Fat

Use this guide to help you shop for foods that are

nutritious and lower in calories and fat to help you

achieve your weight goal. Learning how to read a

Nutrition Facts food label will help you save time

in the store and fill your kitchen with low calorie

foods.

Read labels as you shop. Pay attention to the serving size and the servings per container. All labels

list total calories and fat in a serving size of the

product. Compare the total calories in the product

you choose with others like it; choose one that is

lowest in calories and fat. Below is a label that

identifies important information.

To achieve your weight goal, you may need to eat

much less than the 2,000-calorie reference amount.

For example, if you eat 1,600 calories per day, your

total daily fat limit should be 53 grams (30 percent

calories from fat) and 18 grams of saturated fat

(10 percent calories from fat). If you eat 1,200

calories per day, your total daily fat limit should be

40 grams (30 percent calories from fat) and your

total daily saturated fat limit would be 13 grams

(10 percent calories from fat).
Low Calorie, Low-fat Cooking/Serving

Methods

Cooking low calorie, low-fat dishes may not take a

long time, but best intentions can be lost with the

addition of butter or other added fats at the table.

It is important to learn how certain ingredients can

add unwanted calories and fat to low-fat dishes—

making them no longer lower in calories and lower

in fat. The following list provides examples of

lower fat cooking methods and tips on how to

serve your low-fat dishes.

Low-fat Cooking Methods

These cooking methods tend to be lower in fat:

■ Bake

■ Broil

■ Microwave

■ Roast—for vegetables and/or chicken without skin

■ Steam

■ Lightly stir-fry or sauté in

cooking spray, small amounts

of vegetable oil, or reduced sodium broth

■ Grill seafood, chicken, or vegetables

How To Save Calories and Fat 

Look at the following examples for how to save

calories and fat when preparing and serving foods.

You might be surprised at how

easy it is.

■ Two tablespoons of butter

on a baked potato adds an extra 200 calories and

22 grams of fat. However, 1

/4 cup salsa adds only

18 calories and no fat.

■ Two tablespoons of regular clear Italian salad

dressing will add an extra 136 calories and 

14 grams of fat. Reduced fat Italian dressing

adds only 30 calories and 2 grams of fat.

Try These Low-fat Flavorings—Added

During Preparation or at the Table:

■ Herbs—oregano, basil, cilantro, thyme, parsley,

sage, or rosemary

■ Spices—cinnamon, nutmeg,

pepper, or paprika

■ Reduced fat or fat-free salad

dressing

■ Mustard

■ Ketchup

■ Fat-free mayonnaise

■ Fat-free or reduced fat sour cream

■ Fat-free or reduced fat yogurt

■ Reduced sodium soy sauce

■ Salsa

■ Lemon or lime juice

■ Vinegar

■ Horseradish

■ Fresh ginger

■ Sprinkled buttered flavor (not made with 

real butter) 

■ Red pepper flakes

■ Sprinkle of parmesan cheese (stronger

flavor than most cheese)

■ Sodium free salt substitute

■ Jelly or fruit preserves on toast or bagels
General Tips for Healthy Dining Out

Whether or not you’re trying to lose weight, you

can eat healthfully when dining out or bringing in

food, if you know how. The following tips will

help you move toward healthier eating as you limit

your calories, as well as fat, saturated fat, cholesterol, and sodium when eating out.

You Are the Customer

■ Ask for what you want. Most restaurants will

honor your requests.

■ Ask questions. Don’t be

intimidated by the menu—

your server will be able to

tell you how foods are prepared

or suggest substitutions on the menu.

■ To reduce portion sizes, try ordering appetizers

as your main meal or share an entree with a

friend or family member.

■ General tips: Limiting your calories and fat can

be easy as long as you know what to order. Try

asking these questions when you call ahead or

before you order. Ask the restaurant, whether

they would, on request, do the following:

– Serve fat-free (skim) milk rather

than whole milk or cream

– Reveal the type of cooking oil used

– Trim visible fat off poultry or meat

– Leave all butter, gravy, or sauces off a side dish

or entree

– Serve salad dressing on the side

– Accommodate special requests if made in

advance by telephone or in person

Above all, don’t get discouraged. There are usually

several healthy choices to choose from at most

restaurants.

Reading the Menu

■ Choose lower calorie, low-fat cooking methods.

Look for terms such as, “steamed in its own

juice” (au jus), “garden fresh,” “broiled,”

“baked,” “roasted,” “poached,” “tomato juice,”

“dry boiled” (in wine or lemon juice), or

“lightly sautéed.”

■ Be aware of foods high in calories, fat, and

saturated fat. Watch out for terms such as “butter

sauce,”“fried,”“crispy,”“creamed,” “in cream or

cheese sauce,”“au gratin,”“au fromage,”“escalloped,”“parmesan,”“hollandaise,”“bearnaise,”

“marinated (in oil),”“stewed,”“basted,”“sautéed,”

“stir-fried,”“casserole,”“hash,”“prime,”“pot pie,”

and “pastry crust.”

Specific Tips for Healthy Choices

Breakfast

■ Fresh fruit or small glass of citrus juice

■ Whole grain bread, bagel, or English muffin

with jelly or honey

■ Whole grain cereal with

low-fat (1%) or fat-free milk

■ Oatmeal with fat-free milk topped with fruit

■ Omelet made with egg whites or egg substitute

■ Multigrain pancakes without butter on top

■ Fat-free yogurt (Try adding cereal or fresh fruit.)

Beverages

■ Water with lemon

■ Flavored sparkling water

(noncaloric)

■ Juice spritzer (half fruit juice and half sparkling

water)

■ Iced tea

■ Tomato juice (reduced sodium)
Bread

Most bread and bread sticks are low in calories and

low in fat. The calories add up when you add butter, margarine, or olive oil to the

bread. Also, eating a lot of bread in

addition to your meal will fill you up

with extra unwanted calories and not leave enough

room for fruits and vegetables.

Appetizers

■ Steamed seafood

■ Shrimp* cocktail (limit cocktail

sauce—it’s high in sodium)

■ Melons or fresh fruit

■ Bean soups

■ Salad with reduced fat dressing (or add lemon

juice or vinegar)

Entree

■ Poultry, fish, shellfish, and

vegetable dishes are healthy

choices

■ Pasta with red sauce or with vegetables (primavera)

■ Look for terms such as “baked,” “broiled,”

“steamed,” “poached,” “lightly sauteed,” or

“stir-fried”

■ Ask for sauces and dressings on the side

■ Limit the amount of butter, margarine, and salt

you use at the table

Salads/Salad Bars

■ Fresh greens, lettuce, and

spinach

■ Fresh vegetables—tomato, mushroom, carrots,

cucumber, peppers, onion, radishes, and broccoli

■ Beans, chickpeas, and kidney beans

■ Skip the nonvegetable choices: deli meats,

bacon, egg, cheese, croutons 

■ Choose lower calorie, reduced fat, or fat-free

dressing; lemon juice; or vinegar

Side Dish

■ Vegetables and starches

(rice, potato, noodles) make good additions to

meals and can also be combined for a lower

calorie alternative to higher calorie entrees

■ Ask for side dishes without butter or margarine

■ Ask for mustard, salsa, or low-fat yogurt instead

of sour cream or butter

Dessert/Coffee

■ Fresh fruit

■ Fat-free frozen yogurt

■ Sherbet or fruit sorbet (these are usually fat-free,

but check the calorie content)

■ Try sharing a dessert

■ Ask for low-fat milk for your coffee (instead of

cream or half-and-half)

*If you are on a cholesterol-lowering diet, eat shrimp and other shellfish in moderation.
If you’re dining out or bringing in, it is easy to find

healthy foods. Knowing about American food

terms, as well as other ethnic cuisines, can help

make your dining experience healthy and enjoyable. The following list includes healthy food

choices (lower in calories and fat) and terms to

look for when making your selection.

Chinese

Choose More Often . . .

■ Steamed

■ Jum (poached)

■ Chu (boiled)

■ Kow (roasted)

■ Shu (barbecued)

■ Hoison sauce with assorted Chinese vegetables:

broccoli, mushrooms, onion, cabbage, snow

peas, scallions, bamboo shoots, water chestnuts,

asparagus

■ Oyster sauce (made from seafood)

■ Lightly stir-fried in

mild sauce

■ Cooked in light wine

sauce

■ Hot and spicy tomato sauce

■ Sweet and sour sauce

■ Hot mustard sauce

■ Reduced sodium soy sauce

■ Dishes without MSG added

■ Garnished with spinach or broccoli

■ Fresh fish filets, shrimp, scallops

■ Chicken, without skin

■ Lean beef

■ Bean curd (tofu)

■ Moo shu vegetables, chicken, or shrimp

■ Steamed rice

■ Lychee fruit

French

Choose More Often . . .

■ Dinner salad with vinegar or lemon

juice dressing (or other

reduced fat dressing)

■ Crusty bread without butter

■ Fresh fish, shrimp, scallops, steamed mussels

(without sauces)

■ Chicken breast, without skin

■ Rice and noodles without cream or added butter

or other fat

■ Fresh fruit for dessert

Italian

Choose More Often . . .

■ Lightly sautéed with onions

■ Shallots

■ Peppers and mushrooms

■ Artichoke hearts

■ Sun-dried tomatoes

■ Red sauces—spicy marinara sauce (arrabiata),

marinara sauce, or cacciatore

■ Light red sauce or light red or white wine sauce

■ Light mushroom sauce

■ Red clam sauce

■ Primavera (no cream sauce)

■ Lemon sauce

■ Capers

■ Herbs and spices—garlic and oregano

■ Crushed tomatoes and spices

■ Florentine (spinach)
■ Grilled (often fish or vegetables)

■ Piccata (lemon)

■ Manzanne (eggplant)

Middle Eastern

Choose More Often . . .

■ Lemon dressing, lemon juice

■ Blended or seasoned with

Middle Eastern spices

■ Herbs and spices

■ Mashed chickpeas

■ Fava beans

■ Smoked eggplant

■ With tomatoes, onions, green peppers, and

cucumbers

■ Spiced ground meat

■ Special garlic sauce

■ Basted with tomato sauce

■ Garlic

■ Chopped parsley

and/or onion

■ Couscous (grain)

■ Rice or bulgur (cracked wheat)

■ Stuffed with rice and

imported spices

■ Grilled on a skewer

■ Marinated and barbecued

■ Baked

■ Charbroiled or charcoal broiled

■ Fresh fruit

Japanese

Choose More Often . . .

■ House salad with fresh ginger and cellophane

(clear rice) noodles

■ Rice

■ Nabemono

■ Chicken, fish, or

shrimp teriyaki, broiled in sauce

■ Soba noodles, often used in soups

■ Yakimono (broiled)

■ Tofu or bean curd

■ Grilled vegetables

Indian

Choose More Often . . .

■ Tikka (pan roasted)

■ Cooked with, or marinated in yogurt

■ Cooked with green vegetables, onions, tomatoes,

peppers, and mushrooms

■ With spinach (saag)

■ Baked leavened bread

■ Masala

■ Tandoori

■ Paneer

■ Cooked with curry, marinated in spices

■ Lentils, chickpeas (garbanzo beans)

■ Garnished with dried fruits

■ Chickpeas (garbanzo) and potatoes

■ Basmati rice (pullao)

■ Matta (peas)

■ Chicken or shrimp kebab

Mexican

Choose More Often . . .

■ Shredded spicy chicken

■ Rice and black beans

■ Rice

■ Ceviche (fish marinated

in lime juice and mixed with spices)

■ Served with salsa (hot red tomato sauce)
■ Served with salsa verde (green chili sauce)

■ Covered with enchilada sauce

■ Topped with shredded lettuce, diced tomatoes,

and onions

■ Served with or wrapped in a corn or wheat flour

(soft) tortilla

■ Grilled

■ Marinated

■ Picante sauce

■ Simmered with chili vegetarian tomato sauce

Thai

Choose More Often . . .

■ Barbecued, sautéed, broiled, boiled, steamed,

braised, marinated

■ Charbroiled

■ Basil sauce, basil, or sweet basil leaves

■ Lime sauce or lime juice

■ Chili sauce or crushed dried chili flakes

■ Thai spices

■ Served in hollowed-out pineapple

■ Fish sauce

■ Hot sauce

■ Napa, bamboo shoots, black mushrooms, ginger,

garlic

■ Bed of mixed vegetables

■ Scallions, onions

Steak Houses

Choose More Often . . .

■ Lean broiled beef (no more than 6 ounces)—

London broil, filet mignon, round and

flank steaks

■ Baked potato without added butter, margarine,

or sour cream. Try low-fat

yogurt or mustard.

■ Green salad with reduced

fat dressing

■ Steamed vegetables without

added butter or margarine. Try lemon juice

and herbs.

■ Seafood dishes (usually indicated as “surf” on

menus)

Fast Food

Choose More Often . . .

■ Grilled chicken breast

sandwich without 

mayonnaise

■ Single hamburger without

cheese

■ Grilled chicken salad with reduced fat dressing

■ Garden salad with reduced fat dressing

■ Low-fat or fat-free yogurt

■ Fat-free muffin

■ Cereal with low-fat milk

Deli/Sandwich Shop

Choose More Often . . .

■ Fresh sliced vegetables in pita

bread with low-fat dressing,

yogurt, or mustard

■ Cup of bean soup (lentil,

minestrone)

■ Turkey breast sandwich

with mustard, lettuce, and

tomato

■ Fresh fruit
When you eat in a heart healthy way, you don’t have

to give up eating fast foods completely. You can eat

right and still eat fast foods if you select carefully.

Here are some tips on fast foods to choose:

■ Order a small hamburger instead of a larger one.

Try the lower fat hamburger. Hold the extra

sauce.

■ Order roast beef for a leaner choice than most

burgers.

■ Order a baked potato instead of french fries.

Be careful of high fat toppings like sour cream,

butter, or cheese.

■ Order grilled, broiled, or baked fish and chicken.

■ Order skim or 1-percent milk instead

of a milkshake. Try the low-fat frozen

yogurt or low-fat milkshake.

■ Order a salad.

Use vinegar and

oil or low calorie

dressing.

■ Create a salad at

the salad bar.

Choose any raw

vegetables, fruits, or beans. Limit high saturated fat toppings of cheese, fried noodles, and

bacon bits as well as some salads made with

mayonnaise. Also limit salad dressings high in

saturated fat and cholesterol.

■ For sandwich toppings try lettuce, tomato,

onion, mustard, and ketchup instead of toppings

high in saturated fat, such as cheese, bacon,

special sauces, or butter.

■ Order pizza with vegetable toppings such as

peppers, mushrooms, or onions instead of extra

cheese, pepperoni, or sausage.

Let’s see how small changes can add up to big changes with the following sample 

fast-food meal:

Typical Meal Lower Fat Choice

Cheeseburger Hamburger

Large french fries 1/2 small french fries

12-ounce cola 12-ounce cola

Vanilla ice milk cone Low-fat frozen yogurt cone

Saturated fat (g) 16 Saturated fat (g) 6

Dietary cholesterol (mg) 78 Dietary cholesterol (mg) 38

Total fat (g) 40 Total fat (g) 19

Total calories 990 Total calories 649
Physical Activity

Both healthy eating and physical activity are

important in weight control. Most successful

weight loss involves a combination of eating fewer

calories and using more energy through activity.

Staying physically active is most helpful in keeping

weight off for life. Plus, physical activity has the

benefit of lowering the risk of certain diseases such

as heart disease and diabetes—beyond the impact

of losing weight.

There are many other benefits of regular physical

activity listed in the box on page 26.

■ For overall health and to reduce the risk of disease,

aim for at least 30 minutes of moderate physical

activity most days of the week.

■ To help manage body weight and prevent

gradual weight gain, aim for 60 minutes of

moderate-to-vigorous physical activity most

days of the week.

■ To maintain weight loss, aim for at least 60–90

minutes of daily moderate physical activity.

You can do this all at one time, or break it up into

shorter bouts of physical activity such as 15 minutes

at a time.

Most adults do not need to see their doctor before

starting or increasing their activity level. However,

you should speak to your doctor before starting a

very active (vigorous) program if you are over age

40 (men) or over age 50 (women), or if you have

one or more of the conditions below:

■ A health problem, such as heart disease, high

blood pressure, diabetes, osteoporosis (bone

loss), asthma, or obesity

■ High risk for heart disease, such as a family history

of heart disease or stroke, eating a diet high in

saturated fat and cholesterol, smoking, or having

an inactive lifestyle

If you have not been physically active in the past,

the key to success is to start slowly. Trying too hard

at first can lead to injury. Also, taking the time to

Common Chores Sporting Activities

Washing and waxing a car Playing volleyball for 45 to 60 minutes

for 45 to 60 minutes

Washing windows or floors Playing touch football for 45 minutes

for 45 to 60 minutes

Gardening for 30 to 45 minutes Walking 13/4 miles in 35 minutes (20 minutes/mile)

Wheeling self in wheelchair Basketball (shooting baskets) for 30 minutes

30 to 40 minutes

Pushing a stroller 11

/2 miles in Bicycling 5 miles in 30 minutes

30 minutes

Raking leaves for 30 minutes Dancing fast (social) for 30 minutes

Walking 2 miles in 30 minutes Water aerobics for 30 minutes

(15 minutes/mile)

Shoveling snow for 15 minutes Swimming laps for 20 minutes

Stair-walking for 15 minutes Basketball (playing game) for 15 to 20 minutes

Bicycling 4 miles in 15 minutes

Jumping rope for 15 minutes

Running 11

/2 miles in 15 minutes (10 minutes/mile)

Less Vigorous,

More Time

More Vigorous,

Less Time
find out what you enjoy doing will help to make

physical activity a regular part of your lifestyle.

For the beginner, one way to be more active is to

do more “everyday” activities, such as taking the

stairs instead of the elevator,

stretching or taking a walk during

breaks at work, and spending less

time watching television and

working on the computer. Also,

try spending more time doing activities

such as gardening, household chores, pushing a

stroller or wheelchair, yard work, ironing or cooking,

and playing a musical instrument.

The next level would be light activities, such as slow

walking, garage work, carpentry, house cleaning,

child care, golf, sailing, and recreational table

tennis.

Once comfortable with this level, try adding more

moderate activities such as faster walking, weeding

and hoeing a garden, carrying a load, cycling, skiing,

tennis, and dancing.

For example, you can start out walking slowly a

total of 20 minutes for 3 days a week and gradually

build to 45 minutes or more of faster-paced walking. By doing this, you can use 100 to

200 more calories per day. This plan

can be used with other types of physical activity, but walking is popular because it

is safe and convenient.

High intensity (vigorous) activities include

very fast walking or walking with a load

uphill, tree felling, heavy manual digging,

basketball, climbing, or soccer/kickball.

You may also want to try:

■ Flexibility exercise to improve joints and muscles

■ Strength-building or resistance exercises

■ Aerobic conditioning

If structured group activities are what you need to

help you stay physically active, try joining community

recreation programs, the YMCA, or a health club.

You can find a variety of activities for all fitness levels

and budgets.

The key to success is to choose activities that you

enjoy.

■ Your weight is much easier to control when you

are active.

■ Physical activity can be lots of fun.

■ You can be with other people when you are

active.

■ You’ll feel and look better when you’re physically

active.

■ Physical activity is good for your heart.

■ Physical activity is a great way to burn off steam

and stress and helps you beat the blues.

■ You’ll feel more confident when you are active.

■ You’ll have more energy.

You can have fun and feel healthier by doing

any of the following:

■ Walk or ride a bike in your neighborhood.

■ Join a walking club at a mall or at work.

■ Play golf at a local club.

■ Join a dance class.

■ Work in your garden.

■ Use local athletic facilities.

■ Join a hiking or biking club.

■ Join a softball team or other sports team with

coworkers, friends, or family.

■ Chase your kids in the park. If you don’t have

kids, take your neighbor’s. They will appreciate

the break, the kids will enjoy it, and you’ll benefit

from getting more activity.

■ Walk your dog. If you don’t have a dog, pretend

you do.

■ Take a walk during your lunch break.
Many people are completely inactive, and they all

have reasons such as:

I don’t have the time to exercise.

While physical activity does take time, only 30 minutes of moderate activity most days of the week gives

benefits to your heart, lungs, and muscles. Although

60 minutes of moderate activity is recommended for

weight loss, you don’t have to do it all at once. You

can break it up into smaller chunks such as 20 minutes, three times a day. Consider the amount of time

you spend watching TV. Also, many forms of physical

activity can be done while watching TV, such as riding

an exercise bike or using hand weights.

I don’t like to exercise.

You have bad memories of doing situps or running

in high school, sweating, puffing, and panting. Now

we know that you can get plenty of gain without

pain. Activities you already do such as gardening and

walking can improve your health, so just do more of

the activities you like.

I don’t have the energy to be more active.

Once you become a little more active, you should

have more energy. As you progress, daily tasks will

seem easier.

Try the sample walking program on page 28 to get

you started on a more physically active life.

Examples of moderate and vigorous types of physical

activities and the number of calories used (or burned)

are shown below.

Approximate

Calories/Hr for a 

Moderate Physical Activity 154-lb Person 

Hiking 370 

Light gardening/yard work 330 

Dancing 330 

Golf (walking and carrying clubs) 330 

Bicycling (<10 mph) 290 

Walking (3.5 mph) 280 

Weight lifting (general light workout) 220 

Stretching 180 

Approximate

Calories/Hr for a 

Vigorous Physical Activity 154-lb Person 

Running/jogging (5 mph) 590 

Bicycling (>10 mph) 590 

Swimming (slow freestyle laps) 510 

Aerobics 480 

Walking (4.5 mph) 460 

Heavy yard work (chopping wood) 440 

Weight lifting (vigorous effort) 440 

Basketball (vigorous) 440

From: Dietary Guidelines for Americans 2005. U.S. Department

of Health and Human Services; U.S. Department of Agriculture.
Warm-up Exercising Cool down Total time

Week 1

Session A Walk 5 min Then walk Then walk more 15 min

briskly 5 min slowly 5 min

Session B Repeat above pattern

Session C Repeat above pattern

Week 2

Walk 5 min Walk briskly 7 min Walk 5 min 17 min

Week 3 

Walk 5 min Walk briskly 9 min Walk 5 min 19 min

Week 4 

Walk 5 min Walk briskly 11 min Walk 5 min 21 min

Week 5 

Walk 5 min Walk briskly 13 min Walk 5 min 23 min

Week 6 

Walk 5 min Walk briskly 15 min Walk 5 min 25 min

Week 7

Walk 5 min Walk briskly 18 min Walk 5 min 28 min

Week 8 

Walk 5 min Walk briskly 20 min Walk 5 min 30 min

Week 9 

Walk 5 min Walk briskly 23 min Walk 5 min 33 min

Week 10 

Walk 5 min Walk briskly 26 min Walk 5 min 36 min

Week 11

Walk 5 min Walk briskly 28 min Walk 5 min 38 min

Week 12 

Walk 5 min Walk briskly 30 min Walk 5 min 40 min

Week 13 on: 

Gradually increase your brisk walking time to 30–60 minutes, three or four times a week.

Remember that your goal is to get the benefits you are seeking and enjoy your activity.

Continue with at least three exercise sessions during each week of the program

■ Hold your head up, and keep your back straight.

■ Bend your elbows as you swing your arms.

■ Take long, easy strides.
Other Weight Loss Options

Weight loss drugs approved by the Food and

Drug Administration (FDA) may be an option for

some patients and should be used only as part of

a program that includes diet, physical activity,

and behavioral changes.

Weight loss drugs may be considered:

■ For people with a body mass index (BMI) ≥27

who also have obesity-related risk factors or

diseases

■ For people with a BMI ≥30 without other

obesity-related risk factors or diseases

■ If weight loss of 1 pound per week has not

occurred after 6 months of a calorie-controlled

diet and physical activity

Two weight drugs have been approved by the FDA.

They are Sibutramine (Meridia) and Orlistat

(Xenical). These drugs have been shown to produce

a modest weight loss (between 4.4 and 22 pounds),

although some people lose more weight. It is not

possible to predict exactly how much weight an

individual may lose. Most of the weight loss occurs

within the first 6 months of therapy.

The table below provides some information about

weight loss drugs.

If you think you’re a candidate for weight loss drugs,

you should discuss this option with your doctor.

Patients on weight loss drugs need to be monitored

for side effects by their doctors. Followup visits are

generally recommended within 2–4 weeks after

starting the medication, then monthly for 3 months,

then every 3 months for the first year after starting

the medication. After the first year, your doctor will

advise you on appropriate return visits. The purpose of these visits is to monitor weight, blood pressure, and pulse; discuss side effects; conduct laboratory tests; and answer your questions.

Weight loss surgery may be an option for patients

with severe obesity (BMI ≥40 or a BMI ≥35 with

high-risk, comorbid conditions such as life threatening severe sleep apnea, obesity-related cardiomyopathy, or severe diabetes). Weight loss surgery may

also be considered for people with severe obesity

when other methods of treatment have failed.

Two types of operations have proven to be effective: a banded gastroplasty that limits the amount

of food and liquids the stomach can hold, and the

Roux-en-Y gastric bypass that, in addition to limiting food intake, also alters digestion.

Both of these procedures carry a risk of complications depending on the individual’s weight and

overall health. Lifelong medical monitoring is

necessary as well as a comprehensive program

before and after surgery to provide guidance on

diet, physical activity, and psychosocial concerns.

If you feel that you are a candidate for weight loss

surgery, talk to your doctor. Ask him/her to assess

whether you are a candidate for the surgery and

discuss the risks, benefits, and what to expect.

(For more information on weight loss surgery,

please refer to Additional Information at the end of

this booklet.)

Sibutramine (Meridia) Increase in heart rate and blood People with high blood pressure, congestive

pressure heart failure, arrhythmias, or history of stroke

Orlistat (Xenical) Decreased absorption of fat-soluble Chronic malabsorption disorders,

vitamins; oily, loose, and more gall bladder disease

frequent bowel movements
Moving Forward

Weight management is a long-term challenge influenced by behavioral, emotional, and physical factors.

Changing the way you approach weight loss can

help you be more successful. Most people who are

trying to lose weight focus on one thing: weight loss.

However, setting goals and focusing on physical

activity changes is much more productive.

Setting the right goals is an important first step.

Did you know that the amount of weight loss

needed to improve health may be much less than

you want to lose to look thinner? If your provider

suggests an initial weight loss goal that seems too

heavy for you, please understand that your health

can be greatly improved by a loss of 5 percent to

10 percent of your starting weight. That doesn’t

mean you have to stop there, but it does mean that

an initial goal of 5 percent to 10 percent of your

starting weight is both realistic and valuable.

It’s important to set diet and/or physical activity

goals. People who are successful at managing their

weight set only two to three goals at a time.

Effective goals are:

■ Specific

■ Realistic

■ Forgiving (less than perfect) 

For example:

“Exercise more” is a fine goal, but it’s not specific

enough.

“Walk 5 miles every day” is specific and measurable, but is it achievable if you’re just starting out? 

“Walk 30 minutes every day” is more attainable,

but what happens if you’re held up at work one day

and there’s a thunderstorm during your walking

time on another day? 

“Walk 30 minutes, 5 days each week” is specific,

achievable, and forgiving. A great goal!

Shaping is a technique where you set some

short-term goals that get you closer and closer to

the ultimate goal (e.g., reduce fat from 40 percent

of calories to 35 percent of calories, and ultimately to 30 percent). It is based on

the concept that “nothing

succeeds like success.”

Shaping uses two important

behavioral principles:

■ Continuous goals that move you ahead in small

steps to reach a distant point

■ Continuous rewards to keep you motivated to

make changes 

Rewards that you control can encourage achievement of your goals, especially ones that have been

hard to reach. An effective reward is something

that is desirable, timely, and dependent upon meeting your goal. The rewards you choose may be

material, (e.g., a movie, music CD, or a payment

toward buying a larger item) or an act of selfkindness (e.g., an afternoon off from work, a massage,

or personal time). Frequent small rewards earned for

meeting smaller goals are more effective than bigger

rewards, requiring a long, difficult effort.

Self-monitoring refers to observing and recording

some aspect of your behavior, such as calorie

intake, servings of fruits and vegetables eaten, and

amount of physical activity, etc., or an outcome of

these behaviors, such as weight. Self-monitoring of

a behavior can be used at times when you’re not

sure of how you are doing, and at times when you

want the behavior to improve. Self-monitoring of

a behavior usually moves you closer to the desired

behavior. When you record your behavior, you

produce “real time” records for you and your health
care provider to discuss. For example, keeping a

record of your activity can let you and your

provider know quickly how you are doing. When

your record shows that your activity is

increasing, you’ll be encouraged to keep

it up. Some patients find that

standard self-monitoring

forms make it easier, while

others like their own recording

system. Use the form on page 32 to help you keep

track of your daily diet and activity levels.

Regular monitoring of your weight is key to keeping it off. Remember these four points if you are

keeping a weight chart or graph:

■ One day’s diet and activity routine won’t necessarily affect your weight the next day. Your weight

will change quite a bit over the course of a few

days because of fluctuations in water and body fat.

■ Try to weigh yourself at a set time once or twice

per week. This can be when you first wake up

and before eating and drinking, after exercise, or

right before dinner, etc.

■ Whatever time you choose, just make sure it is

always the same time and use the same scale to

help you keep the most accurate

records.

■ It may also be helpful to

create a graph of your weight

as a visual reminder of how you’re

doing, rather than just listing numbers.

Stimulus (cue) control involves learning what

social or environmental cues encourage undesired

eating, and then changing those cues. For example,

you may learn from your self-monitoring techniques or from sessions

with your health care provider that

you’re more likely to overeat when

watching TV, when treats are on display by the

office coffee pot, or when around a certain friend.

Ways to change the situation include:

■ Separating the association of eating from the cue

(Don’t eat while watching television.)

■ Avoiding or eliminating the cue (Leave the coffee room immediately after pouring coffee.)

■ Changing the environment (Plan to meet this

friend in a nonfood setting.) 

In general, visible and reachable food items often

lead to unplanned eating.

Changing the way you eat can help you to eat less

and not feel deprived.

■ Eating slowly will help you to feel satisfied when

you’ve eaten the right amount of food for you.

It takes 15 or more minutes for your brain to get

the message you’ve been fed. Slowing the rate of

eating can allow you to feel full sooner and,

therefore, help you eat less.

■ Eating lots of vegetables and fruit

and also starting a meal with a

broth-based soup can help you feel

fuller.

■ Using smaller plates helps to moderate

portions so they don’t appear too small.

■ Drinking at least eight glasses of

noncaloric beverages each day will help

you to feel full, possibly eat less, and benefit you

in other ways.

■ Serving food from the kitchen instead of at the

table can help you be less tempted to eat more.

■ Pouring food or snacks from large packages into

smaller ones and keeping them in your cupboard

can prevent overeating.
Once you’ve reached your weight loss goal, maintaining your lower body weight can be a challenge. Successful weight maintenance is defined as

a regain of weight that is less than 6–7 pounds in

2 years and a sustained lowered waist circumference reduction of least 2 inches. The key to weight

maintenance is to continue the healthy lifestyle

changes that you have adopted. Staying on a

healthy diet and aiming for 60–90 minutes of physical activity most days of the week will help you

maintain your lower weight. For long-term motivation, continue the strategies you’ve learned from

the Moving Forward section of this booklet; ask for

encouragement from your health care provider(s)

via telephone or e-mail and from friends or family,

or join a support group. The longer you can maintain your weight, the better the chances you have

for overall long-term success in weight reduction.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Lunch

Dinner

Activity

Notes: ______________________________________________________________________________________

______________________________________________________________________________________

______________________________________________________________________________________
Check It Out Before You Sign Up

for Any Weight Loss Program

The best way to reach a healthy weight is to follow

a sensible eating plan and engage in regular physical activity. Weight loss programs should encourage healthy behaviors that help you lose weight and

that you can maintain over time.

Safe and effective weight loss programs should

include:

■ Healthy eating plans that reduce calories but do

not rule out specific foods or food groups 

■ Regular physical activity and/or exercise

instruction

■ Tips on healthy behavior changes that also consider your cultural needs 

■ Slow and steady weight loss of about 1–2 pounds

per week and not more than 3 pounds per week

(Weight loss may be faster at the start of a program.) 

■ Medical care if you are planning to lose weight

by following a special formula diet, such as a

very low-calorie diet 

■ A plan to keep the weight off after you have

lost it 

If you decide to join any kind of weight loss program, here are some questions to ask before you join.

✔ Is the diet safe?

The eating plan should be

low in calories but still provide all the nutrients needed

to stay healthy, including

vitamins and minerals.

✔ Does the program provide counseling to

help you change your eating, activity, and

personal habits?

The program should teach you how to change

permanently those eating habits and lifestyle

factors, such as lack of physical activity, that

have contributed to weight gain.

✔ Is the staff made up of a variety of qualified counselors and health professionals

such as nutritionists, registered dietitians,

doctors, nurses, psychologists, and exercise physiologists?

You need to be evaluated by a physician if you

have any health problems, are currently taking

any medicine, or plan to lose more than 15–20

pounds. If your weight control plan uses a very

low-calorie diet (a special liquid formula that

replaces all food for 1–4 months), an exam and

followup visits by a doctor are also needed.

✔ Is training available on how to deal with

times when you may feel stressed and slip

back to old habits?

The program should provide long-term strategies to deal with weight problems you may have

in the future. These strategies might include

things like setting up a support system and

establishing a physical activity routine.

✔ Is attention paid to keeping the weight

off? How long is this phase?

Choose a program that teaches skills and techniques to make permanent changes in eating

habits and levels of physical activity to prevent

weight gain.

✔ Are food choices flexible and suitable?

Are weight goals set by the client and the

health professional?

The program should consider your food likes

and dislikes and your lifestyle when your

weight loss goals are planned.

There are other questions you can ask about how well

a program works. Because many programs don’t

gather this information, you may not get answers.

But it’s still important to ask them the following:

✔ What percentage of people complete the

program?

✔ What is the average weight loss among people

who finish the program?
✔ What percentage of people maintain their

weight loss after 1, 2, and even 5 years?

✔ What percentage of people have problems or

side effects? What are they?

✔ Are there fees or costs for additional items such

as dietary supplements?

Remember, quick weight loss methods don’t provide lasting results. Weight loss methods that rely

on diet aids like drinks, prepackaged foods, or diet pills don’t

work in the long run.

Whether you lose weight on

your own or with a group,

remember that the most

important changes are long

term. No matter how much weight

you have to lose, modest goals and a slow course

will increase your chances of both losing the weight

and keeping it off.
American Diabetes Association

ATTN: National Call Center

1701 North Beauregard Street

Alexandria, VA 22311

800–342–2383

www.diabetes.org

■ Information and publications on diabetes,

nutrition, and exercise

American Dietetic Association

120 South Riverside Plaza, Suite 2000

Chicago, IL 60606-6995

800–877–1600

www.eatright.org

■ Information and publications on weight control,

nutrition, and physical activity

■ Find a dietitian

American Heart Association

7272 Greenville Avenue

Dallas, TX 75231

800–242–8721

www.americanheart.org

■ Information on heart disease; healthy lifestyles,

including diet and nutrition; and exercise and

fitness

American Society of Bariatric Physicians

2821 South Parker Road, Suite 625 

Aurora, CO 80014

303–770–2526

www.asbp.org

■ Information on weight loss surgery

American Society for Bariatric Surgery

100 S.W. 75th Street, Suite 201

Gainesville, FL 32607 

352–331–4900

www.asbs.org

■ Information on weight loss surgery

HealthierUS.gov

U.S. Department of Health and Human Services

Office of Public Health and Science

Office of Disease Prevention and Health

Promotion

200 Independence Avenue, S.W.

Hubert H. Humphrey Building, Room 738G

Washington, DC 20201

202–401–6295

www.healthierus.gov 

■ Online information on nutrition and physical

activity

■ Dietary Guidelines for Americans 2005

North American Association for the Study of

Obesity

8630 Fenton Street, Suite 918 

Silver Spring, MD 20910 

301–563–6526

www.naaso.org

■ Information on obesity and obesity research

President’s Council on Physical Fitness and Sports

200 Independence Avenue, S.W.

Room 738

Washington, DC 20201-0004

202–690–9000

www.fitness.gov

■ Information and publications on physical 

activity

Weight-Control Information Network (WIN)

National Institute of Diabetes and Digestive 

and Kidney Diseases 

1 WIN Way

Bethesda, MD 20892-3665

877–946–4627

www.niddk.nih.gov/health/nutrit/win.htm

■ Information and publications on weight control,

nutrition, and physical activity 

Additional Information
To Learn More 

To find out more about weight management, please

visit the NHLBI Aim for a Healthy Weight Web site

at: www.nhlbi.nih.gov/health/public/heart/obesity/

lose_wt/index.htm

The Web pages for patients and the public contain

many interactive features such as:

■ Body mass index (BMI) calculator

■ Menu planner

■ Portion Distortion Quiz

The Web site also has links to:

■ Recipes, including those for African Americans

and Latinos

■ Tip sheets

■ Publications that may be downloaded or ordered

on healthy eating in English, Spanish, Vietnamese,

and Filipino 

■ Publications on physical activity that may be

downloaded or ordered 

Parents looking for information and materials to

help prevent overweight and obesity in their children,

ages 8–13, should check out the We Can! Web site at:

www.wecan.nhlbi.nih.gov for:

■ Toolkit for Action

■ Parent Handbook

■ Poster, print ads, and wristbands

Also, check out these NHLBI heart health Web

sites to find out more about heart health:

■ NHLBI Web site: www.nhlbi.nih.gov

■ Your Guide to Lowering High Blood Pressure:

www.nhlbi.nih.gov/hbp/index.html

■ Live Healthier, Live Longer (on lowering elevated blood cholesterol): www.nhlbi.nih.gov/chd

■ High Blood Cholesterol: What You Need To

Know:

www.nhlbi.nih.gov/health/public/heart/chol/

hbc_what.htm

■ Act in Time to Heart Attack Signs:

www.nhlbi.nih.gov/actintime/index.htm

■ The Heart Truth: A National Awareness

Campaign on Women and Heart Disease:

www.nhlbi.nih.gov/health/hearttruth

NHLBI Health Information Center

P.O. Box 30105

Bethesda, MD 20824-0105

Phone: 301–592–8573

TTY: 240–629–3255

Fax: 301–592–8563

E-mail: nhlbiinfo@nhlbi.nih.gov

www.nhlbi.nih.gov/health

The NHLBI Health Information Center is a service of

the National Heart, Lung, and Blood Institute of the

National Institutes of Health. The NHLBI Health

Information Center provides information to health

professionals, patients, and the public about the treatment, diagnosis, and prevention of heart, lung, and

blood diseases and sleep disorders.
ISCRIMINATION PROHIBITED: Under provisions of applicable public laws

enacted by Congress since 1964, no person in the United States shall, on the

grounds of race, color, national origin, handicap, or age, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any program

or activity (or, on the basis of sex, with respect to any education program and activity)

receiving Federal financial assistance. In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors in the performance of

Federal contracts, and Executive Order 11246 States that no federally funded contractor

may discriminate against any employee or applicant for employment because of race,

color, religion, sex, or national origin. Therefore, the National Heart, Lung, and Blood

Institute must be operated in compliance with these laws and Executive Orders.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health 

National Heart, Lung, and Blood Institute

NIH Publication No. 05-5213

August 2005