Nutrition Basics

Weight loss is mostly determined by your diet
To lose weight, you need to make sure your calorie intake is less than your calorie expenditure. This means you need to be wise in your choice of foods and your serving sizes. A great strategy for weight loss is to eat low-energy-dense foods. These types of foods are nutrient-rich and low in calories. They keep you feeling satisfied and full, without packing on the pounds. They also provide a variety of nutrients, vitamins, and minerals that your body needs to maintain optimal function 

Low energy dense foods include
Fruits and vegetables: These have a high water content and can help you feel full for longer periods of time without high numbers of calories. Include a variety of colors and types in your diet, such as strawberries, cauliflower, oranges, berries, yams, nectarines, plums, leafy salads, and green veggies of all kinds.

Other Diet Considerations
(Taken from the Dietary Guidelines for Americans 2010)

  • Reduce intake of added sugars.
  • Reduce intake of refined grains.
  • Reduce intake of sodium (major component of salt).
  • Reduce intake of solid fats (major sources of saturated and trans fatty acids).
  • Increase vegetable and fruit intake.
  • Consume whole grains.
  • Eat fat-free or low-fat dairy products, such as low-fat milk, yogurt, cheese, or fortified soy beverages.
  • Eat lean protein, which include seafood, lean meat and poultry, eggs, beans, soy products, and unsalted nuts and seeds.
  • Use oils to replace solid fats where possible (mono- and poly-unsaturated fats).


Tips for Managing your Plate and Portions
An easy guideline for managing your diet is to make:

  • 1/2 of your plate vegetables and fruit
  • 1/4 whole grains
  • 1/4 lean protein


8 Tips for Eating Fewer Calories

  • Use smaller plates and bowls: Using a smaller plate tricks your brain into thinking you have more food than you actually do. This is a proven method for eating less without realizing it.
  • Eat slowly and enjoy your food: Taking time to savor each bite and enjoy the experience. This will help you eat less and get more satisfaction from the food that you do eat.
  • Eat vegetables first: Starting out your meal with a big salad, or other vegetable dish, helps you fill up on low-calorie, nutrient-dense foods, leaving you more satisfied and less tempted to overeat in other areas.
  • Eliminate eating cues: Put food out of site where it won't tempt you to eat when you aren't hungry. Seeing food is often the antecedent or trigger that leads to over-eating.
  • Delay snacking 10 minutes: When you have a craving to snack, delay eating for 10 minutes. This is usually enough time for the craving to pass.
  • Don't drink your calories: One easy way to eliminate several calories a day is to replace sugary drinks with water. For some people, the calorie reduction from this one simple change can be significant.
  • Create an environment that makes healthy eating the easy thing to do: Keep your cupboards and pantry stocked with healthy foods that you enjoy. Take a little time up front to prepare them so they are appealing and easy to use.
  • Manage your plate through portions: Make 1/2 of your plate vegetables and fruit; 1/4 whole grains; 1/4 lean protein.


Additional Resources

Word of Wisdom

Through modern revelation, God has given us counsel on what foods are good for our bodies. In Section 89 of the Doctrine and Covenants, also known as the Word of Wisdom, we can read His guidelines for us.

As our creator, God has a perfect knowledge on how we can best care for our bodies.
 

D&C 89:10-16


10. And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man-

11. Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.

12. Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly;

13. And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.

14. All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth;

15. And these hath God made for the use of man only in times of famine and excess of hunger.

16. All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground-