Lose and Win
A healthy eating plan: Participant guide
A healthy diet consists of a variety of foods including vegetables, fruits, and whole-grains that
contain fiber, plus low-fat dairy and lean protein sources. Additionally, you want to try and limit
certain nutrients:
}}No more than 30% of daily calories from total fat
}}No more than 10% of daily calories from saturated fat
}}Limit foods that contain trans fat
}}Limit sodium to 2400mg or less a day (The American Heart Association recommends
1500mg daily.)
Eating a variety of foods in moderation and staying within your daily calorie needs is how to maintain
a healthy weight. How many calories you need depends on your age, sex and activity level.
Calorie range
Children
2 – 3 years
Females
4 – 8 years
9 – 13
14 – 18
19 – 30
31 – 50
51+
Males
4 – 8 years
9 – 13
14 – 18
19 – 30
31 – 50
51+
Sedentary " Active
1,000 " 1,400
1,200 " 1,800
1,600 " 2,200
1,800 " 2,400
2,000 " 2,400
1,800 " 2,200
1,600 " 2,200
1,400 " 2,000
1,800 " 2,600
2,200 " 3,200
2,400 " 3,000
2,200 " 3,000
2,000 " 2,800
Sedentary means a lifestyle that includes
only the light physical activity associated with
typical day-to-day life.
Active means a lifestyle that includes
physical activity equivalent to walking more
than 3 miles per day at 3 to 4 miles per
hour, in addition to the light physical activity
associated with typical day-to-day life.
Calories
Calories come from the foods and beverages that we consume in the form of carbohydrates, protein
and fat. The body needs all these nutrients plus vitamins and minerals to run efficiently.
In general, 50 – 60% of daily calories should come from carbohydrates, 20% – 25% of calories from
protein, and no more than 30% of calories from total fat.
Carbohydrates
(50 – 60% of
calories)
Protein
(20 – 25% of
calories)
Fat (no more
than 30% of
calories)
1600 calories
1800 calories
2000 calories
200 – 240 grams 225 – 270 grams 250 – 300 grams
80 – 100 grams
90 – 112 grams
100 – 125 grams
Up to 54 grams
Up to 60 grams
Up to 67 grams
Carbohydrates
4 calories/gram
Protein
4 calories/gram
Fat
9 calories/gram
Tip: Read the nutrition label of foods to determine how many grams of carbohydrates, protein and fat
in the foods that you eat. Remember that nutrition information is listed per serving not per package
or container.
Sample meal plan
With each meal and snack, include carbohydrates, protein and healthy fat. Balance your intake
throughout the day. Remember to choose plenty of fruits, vegetable and whole grains to make sure
you are getting your daily fiber needs.
Breakfast
Lunch
Snack
Dinner
Snack
TOTAL
Ingredients
3/4 cup oatmeal, 2 hard boiled eggs, ½ cup
orange juice; coffee with cream & sugar
Sandwich on 2 slices of multigrain bread
with 1 Tbsp light mayo, 1 slice of light
cheese, 3 slices of turkey, lettuce and
tomato; banana; diet soda
Whole grain crackers; light string cheese;
apple; sparkling water
Frozen black bean & veggie burrito; salad
with tomatoes, carrots, broccoli, light ranch
dressing; glass of un-sweet tea
1 cup of skim milk; granola bar
Carbohydrates Protein
65 grams
20 grams
Fat
15 grams
55 grams
28 grams
10 grams
37 grams
10 grams
6 grams
56 grams
13 grams
15 grams
37 grams
12 grams
5 grams
1787 Calories
249 grams
83 grams 51 grams
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Food sources
Carbohydrates: Carbohydrates are the primary energy source for the body. The body including
the brain relies on carbohydrates for proper function.
Sources of carbohydrates include fruits, vegetables, breads, cereals, rice, pasta, baked goods, chips,
crackers, sweetened beverages, milk and yogurt.
Food
Carbs (grams)
Medium bagel 30
Small muffin
15
Slice bread
10
1 cup cereal
25
½ cup oatmeal (flavored)
25
Pancakes/waffles (4” diameter)
10
½ cup cooked rice (brown or white) 25
½ cup cooked pasta
15
1 cup popcorn
5
Granola bar
15
Medium apple
20
Medium banana
25
¾ cup orange juice
20
Food
1/3 cup raisins
½ cup strawberries
1 Tbsp sugar
Medium carrot
Large sweet potato
Large baked potato
½ cup corn
½ cup green peas
1 cup of flavored yogurt
1 cup of milk
Carbs (grams)
40
5
12
10
30
50
20
10
40
10
Protein: Protein is the building blocks for the cells, tissues, and muscles in the body. Protein also helps
regulate body processes and the formation of enzymes and hormones.
Sources of protein include meat, poultry, fish, eggs, milk, cheese, yogurt, soy, beans, peas, seeds and nuts.
Some grains contain smaller amounts of protein.
Food
3 oz chicken breast
3 oz roast beef
3 oz pork meat
3 oz salmon
2 oz canned tuna
2 oz lunch meat
½ cup lentils/beans
2 Tbsp peanut butter
Protein (grams)
27
24
24
27
16
7
9
8
Food
¼ cup nuts
1 egg
1 oz cheese
1 cup milk
1 cup soy milk
1 cup yogurt
1 slice whole grain bread
½ cup oatmeal
3
Protein (grams)
7
6
7
8
7
7
3
3
Fat: Like protein and carbohydrates, the body needs fat in order to function properly. The primary
role of fat is to serve as energy reserve. Fat also provides insulation to protect organs, tissues and other
internal body parts.
Sources of fat include cheese, butter, margarine spreads, cream, sour cream, salad dressings, mayonnaise,
vegetable oils, ice cream, baked goods, meats and fried foods. Healthier fat sources include avocados,
nuts, seeds, olive oil and canola oil.
Food
1 Tbsp butter
1 Tbsp margarine
1 Tbsp mayonnaise (regular)
1 Tbsp vegetable oil
3 oz. ground beef
3 oz. pork loin
3 oz of chicken 3 oz of tuna in oil
1 hotdogs
2 Tbsp peanut butter
½ medium avocado
1 medium croissant
1 donut
1 slice cheesecake
1 oz cheddar cheese
½ cup ice cream
1 cup whole milk
Fat (grams)
12
12
12
14
17
11
6
7
13
16
15
12
14
25
9
7
8
It’s all about moderation
You may be thinking about how the foods you eat can fit into a healthy eating plan. All foods and
beverages can be part of a healthy diet. You don’t have to give up your favorite foods — you just need to
find ways to fit them into your diet. It may mean that you eat smaller portions of less healthy foods or
eat them less frequent.
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Test your knowledge
True or False?
1. The amount of calories you need each day depends on your sex, age and activity level.
2. Avoiding carbohydrates is a good way to lose weight.
3. Nutrition information on foods packages is listed per serving not per container.
4. Avocado and nuts are examples of healthier fats.
5. Whole grains are a type of carbohydrate that contains fiber.
6. Fruits have too much sugar and should be avoided.
7. Calories from beverages don’t count the same as food.
Answers:
1. T
rue. Calorie needs vary by individual. You can find your calorie needs by using MyPyramid
Plan found on www.mypyramid.gov.
2. F
alse. Carbohydrates are the main source of energy for the body. Eating a variety of foods
while staying within your daily calorie needs is the best way to lose weight.
3. T
rue. Nutrition information on food packages contains useful information such as calories
and amount of nutrients. This information is listed per serving not for the entire container.
4. T
rue. Healthier fats contain less saturated fat. Sources include avocados, olive and olive oil,
nuts, seeds and canola oil.
5. T
rue. Whole grains along with fruits and vegetables contain fiber and are all considered
carbohydrates.
6. F
alse. Fruits provide carbohydrates that provide energy to the body. All carbohydrates are
broken down into sugar molecules. Although fruit juices provide vitamins and minerals,
choose whole fruit, which contains fiber, more often.
7. F
alse. The calories found in beverages act just like the calories provided in foods. Opt for
low-calorie or no-calorie beverages, such as water, selzer, unsweetened tea, or diet sodas and
save your calories for wholesome foods that are nutrient packed.
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© 2014 United HealthCare Services, Inc.
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