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Table of Contents
What is a healthy weight?.................................... 2
Are you ready to make a change?........................ 7
Goal setting ........................................................... 8
Adopt healthy habits ........................................... 9
The Mayo Clinic Healthy Weight Pyramid..........12
Daily menus and recipes .....................................17
Tips for healthy, low-fat cooking ........................ 30
Stay motivated .................................................... 32
10 tips for eating out .......................................... 35
Get moving .......................................................... 38
Track your progress ............................................. 41
What is a healthy weight?
A healthy weight is a weight that allows you to feel energetic, reduces
your health risks, helps prevent premature aging and improves your
quality of life.
The number you see on the scale is only part of the
story. You also need to know your body mass index,
which estimates body mass, including body fat. And you
need to measure your waist, which shows where most of
your extra weight is located.
Body mass index
Body max index (BMI) more accurately determines
health risks than does your bathroom scale or standard
height-and-weight tables. BMI relates your body weight to
health risks associated with being overweight.
BMI RESULTS*
CLASSIFICATION
Below 18.5
Underweight
Between 18.5 and 24.9
Normal weight
Between 25 and 29.9
Overweight
30 or above
Obese
Adapted from National Institutes of Health, 2000
*If your BMI is between 18.5 and 24.9, your weight is not likely to have a major effect on
your health. However, Asians with a BMI of 23 or above may have an increased risk of
health problems.
2 Healthy Weight for Life
CALCULATE YOUR BMI
Step 1: Multiply your height by your height (in inches).
Step 2: Divide your weight (in pounds) by the above result.
Step 3: Multiply the answer by 703. The result is your BMI.
BMI WORKSHEET
BMI for a person
who is 66 inches
tall and weighs
160 pounds
Use your height (inches)
and weight (pounds) to
calculate your BMI
Step 1
66 x 66 = 4,356
(height x height)
___ x ___ = _____
Step 2
160 ÷ 4,356 = 0.0367
(weight ÷ Step 1)
___ ÷ ___ = _____
Step 3
0.0367 x 703 = 25.8
(Step 2 x 703)
___ x 703 = _____
Adapted from National Institutes of Health, 2000
WHAT IS A HEALTHY WEIGHT 3
Waist measurement
Extra weight that settles around your waist puts you at
increased risk of heart disease, diabetes and some cancers.
If you have a pear shape — large buttocks, hips and thighs
— you probably have lower health risks than does someone
with an apple shape — a large abdomen. Your waist
measurement will reveal if you're an apple or a pear.
To measure your waist, find the highest point on each hipbone and measure around your body just above those points.
CC For women: A waist measurement of more than 35
inches is associated with higher health risks.
CC For men: A waist measurement of more than 40
inches is associated with higher health risks.
Using your BMI and your waist measurement, you can
assess your risk of obesity-related diseases using the chart
below.
WEIGHT–RELATED RISK OF DISEASE
BMI RANGE
WAIST MEASUREMENT
35 inches or less (women)
40 inches or less (men)
More than 35 inches (women)
More than 40 inches (men)
Overweight
25 to 29.9
Increased risk
High risk
Obese
30 to 34.9
35 to 39.9
High risk
Very high risk
Very high risk
Very high risk
Extreme obesity
40 or above
Extremely high risk
Extremely high risk
Adapted from National Institutes of Health, 2000
4 Healthy Weight for Life
Personal and family history
Numbers alone aren't enough to tell you whether your
weight is healthy. Take a look at your personal medical history and your family medical history for a complete picture.
If you answer yes to any of these questions, shedding
pounds may improve your health:
CC Do you have a weight-related medical problem, such
as high blood pressure, diabetes, osteoarthritis, high
blood cholesterol or high blood triglycerides?
CC Do you have a family history of any weight-related
medical problems?
CC Do you overeat, smoke cigarettes, have more than
one or two alcoholic drinks a day, or live with uncontrolled stress? Combined with these behaviors,
excess weight can have a greater negative effect on
your health.
You've calculated your BMI, measured your waist,
and evaluated your personal and family medical history.
If you've found that you need to lose weight, talk to your
doctor about how much weight is healthy for you to lose.
Your doctor may refer you to a dietitian or someone who
specializes in weight loss.
WHAT IS A HEALTHY WEIGHT 5
Keep in mind that losing even 5 to 10 percent of your
current weight can significantly improve your health.
Health benefits from weight loss include:
CC Decreased blood pressure in people with high blood
pressure and reduced risk of stroke
CC Improved lipid profile and lower risk of heart disease
CC Reduced risk of breast, uterus, colon, kidney and
esophagus cancers
CC Decreased blood sugar (glucose) and lower risk of
diabetes
6 Healthy Weight for Life
Are you ready
to make a change?
Like most people, you've probably tried diets before only to give up before
achieving your goal. That's why it's important to assess whether now is a
good time for you to start a weight-loss plan.
Ask yourself these questions:
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Are you ready to make a commitment?
If you aren't ready, focus instead on increasing your
motivation by making a list of all the good things
about losing weight, such as having more energy
and improving your health.
What else is going on in your life right now?
Don't set yourself up for failure by trying to make
lifestyle changes when you're distracted by other
major problems. If you're having marital or financial problems or if you're unhappy with other major
aspects of your life, you may be less likely to follow
through on your good intentions.
How confident are you that you can make
changes in your eating and exercise habits?
It takes a lot of mental and physical energy to
change habits. Invest some time thinking about
what has and hasn't worked for you in the past. Build
on previous successes and brainstorm ways to overcome obstacles.
ARE YOU READY TO MAKE A CHANGE 7
Goal setting
Changing the way you approach weight loss can help you be more successful.
Most people who try to lose weight focus on only one thing — how much
weight they want to lose in the long term. However, it's also good to set
shorter term goals to help you get to that magic number.
Having an outcome goal can be useful, but it's a good idea
to also have shorter term process goals. A process goal
focuses on actions that will help you achieve your outcome
goal. Here are some examples of process goals:
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I will walk 30 minutes every day this week.
I will eat only fruit or vegetables for my snacks.
Write down your goals and each day evaluate whether you
met them. Celebrate successes. If you don't succeed, it may
mean you need to try a different approach.
8 Healthy Weight for Life
Adopt healthy habits
It's not enough to eat healthy foods and exercise for a few weeks or even
several months. Achieving and maintaining a healthy weight is all about
learning to live a healthier lifestyle. To do that, you have to change the behaviors that made you overweight in the first place.
Lifestyle changes involve taking a good look at your eating
habits and daily routine. Were you taught to clean your
plate? If so, do you still feel compelled to eat everything,
even when you're full?
Assess your eating style. Do you eat fast? Do you take big
bites? When do you eat? While watching TV? Assess your
shopping and cooking habits too.
Then try working out a strategy to gradually change the
habits and attitudes that may have sabotaged your past efforts. Make a healthier lifestyle — not the number of pounds
— your primary motivation.
Learning to enjoy healthier foods
Fad diets aren't your answer to long-term weight control and
better health. Instead, get in the habit of eating well. Some
foods contain many calories in just a small serving. They're
described as high in energy density. Foods that are high in
energy density include most high-fat foods, simple sugars,
alcohol, fast foods, sodas, candies and processed foods. For
example, a regular candy bar typically contains 270 calories.
Eating one candy bar provides a lot of calories and it may
not fill you up.
ADOPT HEALTHY HABITS 9
Foods such as vegetables and fruits have fewer calories
in greater volume. These types of foods are considered
low in energy density. In contrast to the 270 calories in a
regular candy bar, a cup of cubed cantaloupe has about 60
calories. So if you choose to eat a generous portion of cantaloupeinstead of a candy bar, you can consume fewer calories
and walk away from the table feeling full.
10 Healthy Weight for Life
Getting more active
Decreasing calories alone can help you lose weight. Cutting
500 calories from your daily diet can help you lose a pound
a week (3,500 calories = 1 pound of fat). If you burn another
500 calories a day through exercise, you can lose another
pound a week.
Exercise also adds unique benefits. Physical activity promotes
loss of body fat and development of muscle. Muscle burns more
calories than fat does. So the more muscle mass your body has,
the more calories it will burn, even when you're at rest.
All physical activity you do throughout the day, even if it's
not structured exercise, can help you lose weight. The more
active you are, the more calories you burn. But it's important
to start with activities that match your current fitness level
and build up.
Aerobic activities are activities that increase your breathing
and heart rate and can be sustained for a period of time. These
activities are great for weight loss, because their intensity
is low enough that you can do them for a relatively long time,
increasing calories burned. Brisk walking is an excellent choice.
Other options for aerobic activities are swimming, bicycling,
jogging and dancing.
Also consider adding strength training activities, which
help increase muscle mass — allowing you to burn a few more
calories even at rest.
Even though regularly scheduled exercise is ideal, any extra
activity helps burn calories. Start to park at the far end of the
lot, take the stairs instead of the elevator, or get off the bus
a few stops early. Look for small ways to increase your daily
physical activity.
ADOPT HEALTHY HABITS 11
The Mayo Clinic
Healthy Weight Pyramid
The Mayo Clinic Healthy Weight Pyramid can guide you in making smart
eating choices. Vegetables and fruits — which are packed with nutrition
but low in calories — form the foundation of the pyramid. The number of
daily servings for each food group is determined by your calorie goals. (See
"Daily calorie goals for healthy weight loss" on page 14.) Notice too that
physical activity is at the center of the pyramid.
Using the Mayo Clinic Healthy Weight Pyramid can help
reduce your risk of weight-related diseases. But if you're
following a prescribed diet for a medical condition, ask
your doctor how this program might work for you.
The Mayo Clinic Healthy Weight Pyramid
Sweets
Up to 75 calories
75
Fats
3 to 5 servings
Protein/Dairy
3 to 7 servings
Carbohydrates
4 to 8 servings
Fruits
Unlimited,
minimum 3
12 Healthy Weight for Life
Daily
Physical
activity
Activity
Vegetables
Unlimited,
minimum 4
Using the Mayo Clinic Healthy Weight Pyramid is as
easy as counting to five:
1 Calories. Identify a daily starting calorie level that's
right for you. For most women, a good starting goal
is 1,200 calories, and for most men it's 1,400. (See
the chart on page 14.)
2 Servings. Identify the number of servings you should
eat each day from each food group. (See "Daily serving
recommendations" on page 15.)
3 Serving size. Become familiar with serving sizes for
a wide variety of foods in the five key groups. Distribute the servings evenly throughout the day to best
control your appetite.
4 Record keeping. Record your progress. Carefully note
what you eat each day, using the daily dining record
on page 42. And record your activity in the exercise
log on page 43.
5 Variety. Choose foods from each food group and vary
your choices within groups too. This helps ensure
that you eat many types of foods and get as many
different nutrients as possible. It also adds variety in
taste and appearance to your meals.
THE MAYO CLINIC HEALTHY WEIGHT PYRAMID 13
Calorie goals and serving sizes
The following daily calorie goals often work well for weight
loss. If you feel exceptionally hungry despite eating a lot of
fruits and vegetables, or if you lose weight too quickly,
consider moving up to the next calorie level.
DAILY CALORIE GOALS FOR
HEALTHY WEIGHT LOSS
STARTING CALORIE GOAL
WEIGHT IN POUNDS
WOMEN
MEN
250 or less
1,200
1,400
251 to 300
1,400
1,600
301 or more
1,600
1,800
14 Healthy Weight for Life
DAILY SERVING RECOMMENDATIONS
FOOD GROUP
DAILY CALORIE GOALS
1,200
1,400
1,600
1,800
2,000
Vegetables
4+
4+
5+
5+
5+
Fruits
3+
4+
5+
5+
5+
Carbohydrates
4
5
6
7
8
Protein/Dairy
3
4
5
6
7
Fats
3
3
3
4
5
SAMPLE SERVING SIZES
FRUITS*
60 calories per serving
VEGETABLES*
25 calories per serving
Apple, 1 small
Broccoli, 1 cup florets
Banana, 1 small or ½ large
Carrots, 1 medium or ½ cup sliced
Blueberries, ¾ cup
Cauliflower, 1 cup florets
Grapefruit, ½ large or
¾ cup sections
Cucumber, 1 medium or 1
cup sliced
Grapes, 1 cup
Green beans, ²⁄³ cup
Mixed fruit cocktail, ¾ cup
Green or red pepper, 1
medium or 1 cup sliced
Orange, 1 medium or ¾
cup sections
Lettuce, 2 cups
Peach, 1 medium or ¾
cup slices
Mushrooms, ½ cup whole
Pear, 1 small or ½ cup slices
Spinach, 2 cups raw or ½
cup cooked
Strawberries, 1½ cups whole
Tomato, 1 medium
*Can be fresh or frozen
THE MAYO CLINIC HEALTHY WEIGHT PYRAMID 15
Calorie goals and serving sizes
SAMPLE SERVING SIZES
CARBOHYDRATES
70 calories per serving
PROTEIN/DAIRY
110 calories per serving
Bread (whole-grain), 1 slice
Beans or lentils, ½ cup
Cereal (bran-type), ½ cup
Beef (90-95% lean), 2 ounces
Crackers (whole-grain), 8 small
Cheese, hard (low-fat), about
2 ounces
Pasta (whole-grain, cooked),
½ cup
Chicken or turkey (skinless),
2 ½ ounces without bone
Potato (baked), ½ medium, ½ cup
mashed
Fish (broiled or grilled), 2 to 3
ounces
Rice (brown, cooked), ¹⁄³ cup
Milk (fat-free or 1%), 1 cup
Squash (winter, cooked), 1 cup
Seafood (shrimp, crab), 4 ounces
Yogurt (fat-free, unsweetened or
reduced-calorie), 1 cup
SAMPLE SERVING SIZES
FATS
Almonds, 7 whole or 4 teaspoons slivered
Cream cheese or sour cream (fat-free), 3 tablespoons
Oil (olive, canola or peanut), 1 teaspoon
Olives, 9 large or 12 small
Peanut butter, 1½ teaspoons
Salad dressing, Italian, regular, 1 tablespoon
Tub margarine (not stick), 1 teaspoon
Walnuts or pecans, 4 halves
16 Healthy Weight for Life
Daily menus and recipes
The sample menus and recipes that follow are based on the Mayo Clinic
Healthy Weight Pyramid approach to eating. Three days of menus are offered at the 1,200-calorie level and three days of menus at the 1,400-calorie level. If you don't care for a specific food item, substitute something
else. The idea is to learn to enjoy a variety of foods.
SAMPLE MENUS FOR 1,200 CALORIES: DAY 1
BREAKFAST
SERVINGS/GROUP
1 small banana
1 fruit
2 slices whole-grain toast
2 carbohydrates
1½ teaspoons peanut butter
1 fat
Black coffee
---
LUNCH
SERVINGS/GROUP
Tuna salad sandwich (½ cup water-packed tuna, 4
tablespoons fat-free or 1 tablespoon low-fat mayonnaise, ½ teaspoon curry
powder, chopped celery as desired, lettuce,
2 slices whole-grain toast)
2 carbohydrates
1 protein/dairy
1 fat*
½ vegetable
1 cup baby carrots, jicama and bell
pepper strips
2 vegetables
1 small apple
1 fruit
Herbal tea
---
DINNER
SERVINGS/GROUP
Mediterranean-style grilled salmon
(see next page)
2 protein/dairy
²⁄³ cup steamed green beans
2 cups baby lettuce with ½ cup cherry tomatoes, 1
teaspoon olive oil and a splash of balsamic vinegar
1 vegetable
1 cup cubed melon (honeydew,
cantaloupe or mix)
1 fruit
Sparkling water with lemon
---
FOOD GROUP TOTALS
ACTUAL
GOAL
Vegetables
5
4+
Fruits
3
3+
Carbohydrates
4
4
Protein/Dairy
3
3
Fats
3
3
1½ vegetables
1 fat
*Although fat-free spreads and dressings contain minimal fat, they still contain calories,
so count as one fat.
18 Healthy Weight for Life
Mediterranean-style grilled salmon
Instead of the usual breaded and fried fish, this fish is grilled,
Mediterra-
nean style. You may substitute halibut, cod, sea bass or any other whitefish,
and the calorie values are similar.
Preparation: 10 minutes
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Cooking: 8 to 10 minutes
Serves: 4
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
1 tablespoon minced garlic
2 tablespoons lemon juice
4 salmon fillets, each 5 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon
1. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler.
2. In a small bowl, combine the basil, parsley, minced garlic and lemon
juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top
each fillet with equal amounts of the basil-garlic mixture.
3. Place the fish herb-side down on the grill. Grill over high heat. When
the edges turn white, after about 3 to 4 minutes, turn the fish over and
place on aluminum foil. Move the fish to a cooler part of the grill or
reduce the heat. Grill until the fish is opaque throughout when tested
with the tip of knife and an instant-read thermometer inserted into the
thickest part reads 145 F (about 4 minutes longer).
4. Remove the salmon and place on warmed plates. Garnish with green
olives and lemon slices.
DAILY MENUS AND RECIPES 19
SAMPLE MENUS FOR 1,200 CALORIES: DAY 2
BREAKFAST
SERVINGS/GROUP
Omelet with chopped fresh chives (½ cup egg
substitute, chopped chives as desired)
1 protein/dairy
2 slices whole-grain toast
2 carbohydrates
1 teaspoon soft margarine
1 fat
Black coffee
---
LUNCH
SERVINGS/GROUP
Greek salad (Salad: 1 tomato, ½ green
pepper, ½ cucumber. Dressing: ½ teaspoon dried
basil, ½ teaspoon dried oregano, 2 teaspoons
olive oil, 2 tablespoons red wine vinegar)
2 vegetables
2 fats
1 small crusty whole-grain roll
1 carbohydrate
1 small pear
1 fruit
Sparkling water with lime
---
DINNER
SERVINGS/GROUP
Orange-rosemary roasted chicken
(see next page)
2 protein/dairy
½ cup mashed potatoes (seasoned with chicken
broth and chives)
1 carbohydrate
1 cup sautéed spinach with onion
2 vegetables
²⁄³ cup cherries
Hot tea
1 fruit
---
FOOD GROUP TOTALS
ACTUAL
GOAL
Vegetables
4
4+
Fruits
3
3+
Carbohydrates
4
4
Protein/Dairy
3
3
Fats
3
3
20 Healthy Weight for Life
Orange-rosemary roasted chicken
Rosemary — an herb with a piney flavor — can season a variety of foods, including roasted potatoes, mushrooms, stuffing, ripe melon, poultry and meats. Use
the herb with care, however. Too much can be overpowering.
Preparation: 10 minutes
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Cooking: 40 to 45 minutes
Serves: 6
3 skinless, bone-in chicken breast halves, each 8 ounces
3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
2 garlic cloves, minced
1 ½ teaspoons extra-virgin olive oil
3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
¹⁄ 8 teaspoon freshly ground black pepper
¹⁄ 3 cup orange juice
1. Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.
Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil
and sprinkle with rosemary and pepper.
2. Place the chicken pieces in the baking dish. Pour the orange juice over the
chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and
return to the oven until browned, about 10 to 15 minutes longer. Baste
the chicken with the orange juice from the pan as needed to prevent it
from drying out.
3. Transfer the chicken to individual serving plates. Spoon orange juice from
the pan over the top of the chicken and serve.
DAILY MENUS AND RECIPES 21
SAMPLE MENUS FOR 1,200 CALORIES: DAY 3
BREAKFAST
SERVINGS/GROUP
1 small banana
1 fruit
½ cup bran cereal
1 carbohydrate
1 cup skim milk
1 protein/dairy
Black coffee
---
LUNCH
SERVINGS/GROUP
Apple and raisin salad with slivered almonds (1
apple, 2 tablespoons raisins, 1 celery stalk, 2 tablespoons lemon-flavored yogurt, 7 almonds)
2 fruits
1 fat
8 small whole-wheat crackers
1 carbohydrate
1 cup fat-free, reduced-calorie lemon-flavored
yogurt
1 protein/dairy
Iced tea
---
DINNER
SERVINGS/GROUP
Pasta primavera (see next page)
1 protein/dairy
3 vegetables
2 carbohydrates
1 fat
2 cups mixed salad greens
1 vegetable
2 tablespoons fat-free salad dressing
1 fat
Sparkling water with lemon
---
FOOD GROUP TOTALS
ACTUAL
GOAL
Vegetables
4
4+
Fruits
3
3+
Carbohydrates
4
4
Protein/Dairy
3
3
Fats
3
3
22 Healthy Weight for Life
Pasta primavera
Traditional pasta primavera includes pasta topped with sautéed vegetables in a heavy
cream sauce with butter. This lighter version is much lower in calories, fat and sodium,
and is fresher tasting. It isn't intended to be saucy like its traditional counterpart.
Preparation: 10 minutes
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Cooking: 20 minutes
Serves: 6
2 cups broccoli florets
1 cup sliced mushrooms
1 cup sliced zucchini or yellow squash
2 cups sliced red or green peppers
1 tablespoon extra-virgin olive oil
½ cup chopped onion
2 garlic cloves, minced
1 teaspoon butter
1 cup evaporated fat-free milk
¾ cup freshly grated Parmesan cheese
12 ounces whole-wheat pasta (angel hair or spaghetti)
¹⁄ 3 cup finely chopped fresh parsley
1. In a large pot fitted with a steamer basket, bring about 1 inch of water to boil.
2.
3.
4.
5.
Add the broccoli, mushrooms, zucchini and peppers. Cover and steam until
tender-crisp, about 10 minutes. Remove from the pot.
In large saucepan, heat the olive oil and sauté the onion and garlic over medium
heat. Add the steamed vegetables and stir or shake to coat the vegetables with
the onion and garlic mixture. Remove from heat but keep warm.
In another large saucepan, heat the butter, evaporated milk and Parmesan
cheese. Stir over moderate heat until somewhat thickened and heated through.
Stir continuously and don't scald. Remove from heat but keep warm.
In the meantime, fill a large pot ¾ full with water and bring to a boil. Add the
pasta and cook until al dente (tender), about 10 to 12 minutes, or according to
package directions. Drain the pasta thoroughly.
Divide the pasta evenly among individual plates. Top with vegetables and pour
the sauce over the vegetables and pasta. Garnish with fresh parsley and serve
immediately.
DAILY MENUS AND RECIPES 23
SAMPLE MENUS FOR 1,400 CALORIES: DAY 1
BREAKFAST
SERVINGS/GROUP
1 cup old-fashioned oatmeal
2 carbohydrates
²⁄³ cup cherries
1 cup skim milk
1 fruit
Black coffee
---
LUNCH
SERVINGS/GROUP
Cottage cheese and fruit salad on lettuce (²⁄³ cup
low-fat cottage cheese, ½ cup fresh pineapple, 1
medium sliced peach, red and green lettuce)
2 fruits
1 protein/dairy
2 triple-crisp rye crackers
2 carbohydrates
8 ounces vegetable juice
2 vegetables
DINNER
SERVINGS/GROUP
Sweet peppers stuffed with scalloped
corn (see next page)
2 vegetables
1 carbohydrate
1 fat
½ protein/dairy
¾ cup steamed summer squash
1 vegetable
1 teaspoon soft margarine
1 fat
1 cup raspberries
1 fruit
1 cup skim milk
1 protein/dairy
SNACK
SERVINGS/GROUP
1 cup fat-free, reduced-calorie flavored
yogurt
1 protein/dairy
7 almonds
1 fat
1 protein/dairy
FOOD GROUP TOTALS
ACTUAL
GOAL
Vegetables
5
4+
Fruits
4
4+
Carbohydrates
5
5
Protein/Dairy
4½
4
Fats
3
3
24 Healthy Weight for Life
Sweet peppers stuffed with scalloped corn
For extra flavor, use roasted red bell peppers for the shells. To roast, place the bell
peppers on a baking sheet lined with aluminum foil. Broil (grill), turning frequently
with tongs, until the skin blackens all over, about 10 minutes. Transfer the peppers to
a bowl, cover and let steam until the skin loosens, about 10 minutes. Peel if desired.
Cover and refrigerate until needed.
Preparation: 10 minutes
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Cooking: 30 minutes
Serves: 4
4 red or green bell peppers
1 tablespoon olive oil
½ onion, chopped (about ¼ cup)
1 green bell pepper, chopped
2 ½ cups fresh corn kernels, cut from about 4 large ears of corn
¹⁄ 8 teaspoon chili powder
2 tablespoons chopped fresh cilantro or parsley
3 egg whites
½ cup fat-free milk
½ cup water
1. Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray. Cut the
tops off the bell peppers and remove the seeds. Place in the prepared baking
dish and set aside.
2. In a medium skillet, heat the olive oil over medium heat. Add the onion, chopped
green pepper and corn. Sauté until the vegetables are tender, about 5 minutes.
Stir in the chili powder and cilantro or parsley. Reduce heat to low.
3. In a small bowl, whisk together the egg whites and milk. Add to the corn mixture and stir. Increase heat and continue stirring until egg whites begin to set,
about 5 minutes. The mixture should be moist, not dry.
4. Spoon ¼ of the corn mixture into each pepper. Add the water to the bottom of
the baking dish. Cover the peppers loosely with aluminum foil. Bake until the
peppers are tender, about 15 minutes. Transfer to individual plates and serve.
DAILY MENUS AND RECIPES 25
SAMPLE MENUS FOR 1,400 CALORIES: DAY 2
BREAKFAST
SERVINGS/GROUP
1 small (3-inch diameter) whole-grain bagel 2 carbohydrates
1½ tablespoons low-fat cream cheese
1 fat*
2 plums
1 fruit
Black coffee
---
LUNCH
SERVINGS/GROUP
Turkey sandwich (2 ½ ounces turkey, 1
tablespoon low-fat mayonnaise, lettuce
leaves, tomato slices, 2 slices wholewheat bread)
2 protein/dairy
2 carbohydrates
1 fat*
½ vegetable
1 cup mixed fresh melons (watermelon, cantaloupe, honeydew)
1 fruit
8 ounces spicy vegetable juice
2 vegetables
DINNER
SERVINGS/GROUP
3 ounces grilled beef tenderloin, shaved
into strips
2 protein/dairy
Spicy Oriental snow peas (see next page)
1 vegetable
1 carbohydrate
2 cups romaine lettuce
1 vegetable
2 tablespoons fat-free salad dressing
1 fat*
¾ cup blueberries
1 fruit
Hot tea
---
SNACK
SERVINGS/GROUP
1 small apple
1 fruit
FOOD GROUP TOTALS
ACTUAL
GOAL
Vegetables
4½
4+
Fruits
4
4+
Carbohydrates
5
5
Protein/Dairy
4
4
Fats
3
3
*Although fat-free spreads and dressings contain minimal fat, they still contain calories,
so count as one fat.
26 Healthy Weight for Life
Spicy Oriental snow peas
Snow peas are long and flat and contain tiny lentil-sized peas. Sugar snap peas look
like shelling peas but are smaller and have completely edible pods. Use either of
these in this quick side dish.
Preparation: 5-10 minutes
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Cooking: 5 minutes
Serves: 4
1 pound snow peas, washed and trimmed of stems and strings (about 7
cups)
3 tablespoons reduced-sodium soy sauce
4 tablespoons rice vinegar
2 tablespoons brown sugar
1 tablespoon cornstarch
½ teaspoon Chinese five-spice powder
1 teaspoon sesame oil
1 garlic clove, chopped
Crushed red pepper, optional
1. Bring a large saucepan ¾ full of water to a boil. Add the peas, reduce heat and
simmer for 2 minutes. Drain the peas then plunge them into a bowl of ice water
to stop the cooking. Drain again thoroughly and set aside.
2. To prepare the sauce, combine the soy sauce, rice vinegar, brown sugar,
cornstarch and five-spice powder in a small bowl. Stir until the cornstarch and
seasonings have dissolved.
3. In a large skillet, heat the sesame oil over medium heat. Stir in the garlic and
peas. Increase the heat to high, stirring frequently. Pour in the soy sauce mixture
and cook until thickened, 1 to 2 minutes. Sprinkle with crushed red pepper, if
desired. Serve immediately.
DAILY MENUS AND RECIPES 27
SAMPLE MENUS FOR 1,400 CALORIES: DAY 3
BREAKFAST
SERVINGS/GROUP
½ cup orange juice
1 fruit
1 small muffin
1 carbohydrate
1 fat
1 ½ cup whole strawberries
1 fruit
1 cup fat-free, reduced-calorie flavored yogurt
1 protein/dairy
LUNCH
SERVINGS/GROUP
Pita stuffed with vegetables and feta (1
whole-grain pita, lettuce, tomato, cucumber, ¼ cup feta, 2 tablespoons fat-free
dressing)
2 carbohydrates
1 protein/dairy
1 vegetable
1 fat*
1 medium nectarine
1 fruit
1 cup skim milk
1 protein/dairy
DINNER
SERVINGS/GROUP
2 ½ ounces baked chicken breast
1 protein/dairy
¹⁄³ cup brown rice with parsley
Sautéed zucchini coins (see next page)
1 carbohydrate
Tossed salad (2 cups salad greens, ½ cup shredded carrots, 1 teaspoon olive oil, 1 teaspoon red
wine vinegar)
2 vegetables
1 fat
Hot tea
---
1 vegetable ½ fat
SNACK
SERVINGS/GROUP
1 cup grapes
1 fruit
1 triple-crisp rye cracker
1 carbohydrate
FOOD GROUP TOTALS
ACTUAL
GOAL
Vegetables
4
4+
Fruits
4
4+
Carbohydrates
5
5
Protein/Dairy
4
4
Fats
3½
3
*Although fat-free spreads and dressings contain minimal fat, they still contain calories,
so count as one fat.
28 Healthy Weight for Life
Sautéed zucchini coins
Instead of breaded and fried, these zucchini slices are lightly sautéed and tossed
with herbs. This reduced-fat version also features olive oil, which is mainly monounsaturated fat.
Preparation: 5 minutes
CC
CC
CC
CC
CC
CC
CC
Cooking: 5 minutes
Serves: 4
1 tablespoon olive oil
2 cups thinly sliced yellow zucchini
2 cups thinly sliced green zucchini
1 teaspoon dill weed
2 tablespoons fresh cilantro
2 scallions, chopped
2 tablespoons lemon juice
1. In a large, nonstick frying pan, heat the oil over medium heat. Add the zucchini
slices and sauté until their colors intensify, about 5 minutes.
2. Add the dill, cilantro and scallions, and stir until evenly mixed. Transfer to a serv-
ing bowl. Sprinkle with lemon juice and serve immediately.
DAILY MENUS AND RECIPES 29
Tips for healthy, low-fat cooking
Changing your eating habits — really changing them — involves more
than following the healthy menus. Eating to lose weight and maintain the
loss may mean learning to enjoy different foods and cooking familiar foods
in different ways.
Try these tips to cut fat, sugar and salt:
1
2
3
1. Stock a low-fat, high-flavor kitchen. Keep a ready supply of these items: onions, fresh garlic, other herbs and
spices, salsa, Dijon mustard, fresh lemons and limes,
flavored vinegar, evaporated skim milk, plain fat-free
yogurt and vegetable cooking spray. It's also good to
keep the following items on hand: whole-grain pasta,
brown rice, beans and low-sodium, water-packed tuna.
2. Expand or revamp your culinary habits.
CC Sauté vegetables, such as onions, mushrooms or
celery, in a small amount of water, broth or wine.
CC Use nonstick cookware for foods that require some
fat, such as pancakes or browned meats. Or use
cooking sprays (negligible fat per one-second spray).
CC Trim visible fat from lean meats; then stir-fry with
cooking spray or broil, roast or bake on a rack to allow fat to drip away.
3. Save with substitutions. To save fat and calories, substitute:
CC 1 cup fat-free sour cream for 1 cup regular sour cream
CC 1 cup skim milk for 1 cup whole milk
CC 1 cup evaporated skim milk for 1 cup cream
30 Healthy Weight for Life
The good and the bad
Monounsaturated fats: These "good fats" help lower
total and low-density lipoprotein (LDL) cholesterol.
Found mainly in olive, canola and peanut oils, as well
as most nuts and avocados.
Polyunsaturated fats: These ”good fats” help lower total
and LDL cholesterol. Found mainly in vegetable oils,
such as safflower, corn, sunflower, soy and cottonseed.
Saturated fats: These "bad fats" raise total and LDL
cholesterol, increasing the risk of heart disease. Found
mainly in red meats, most whole-fat dairy products
(including butter), egg yolks, milk chocolate, as well as
coconut, palm and other tropical oils.
Trans fats: These "bad fats" raise LDL cholesterol
and lower high-density lipoprotein (HDL) cholesterol,
increasing the risk of heart disease. Found mainly in
stick margarine and shortening, which are often used
in cookies, pastries and other baked goods, as well as
most crackers, many candies and commercially prepared snack foods. Look at the ingredient list on food
labels — the term "partially hydrogenated vegetable oil"
indicates that trans fat is present.
TIPS FOR HEALTHY, LOW-FAT COOKING 31
Stay motivated
Even with a good plan and the best of intentions, you'll run into roadblocks
now and then. When that happens, don't give up. Instead take a moment
to analyze what happened so you can be better prepared the next time.
Here are some tips for getting and staying on track.
Step 1: Know your triggers. Do you tend to eat when you're
bored, angry, tired, anxious, depressed or socially pressured?
If you do, try these tips:
CC Before eating anything, ask yourself if you're really
hungry.
CC Learn to say no gracefully.
CC Do something to distract yourself from your desire
to eat — telephone a friend or run an errand.
CC Direct emotional energy from stress outward. This
is a good time for a brisk, 30-minute walk or cleaning your closet.
CC If all else fails, have a snack of fruit or vegetables.
If you have trouble identifying emotional or environmental
reasons for eating, try keeping a notebook. List what,
when and why you eat. See if any relationships or patterns
emerge.
Step 2: Practice, practice, practice. Whether you're focusing on one habit or immersing yourself in making many
changes at once, be specific about how you're going to
change. Then continually practice these new behaviors to
turn them into habits.
32 Healthy Weight for Life
Step 3: Recruit support. Ultimately only you can help
yourself lose weight, but that doesn't mean you have to do
everything alone. Ask for support from your partner, family and friends.
Step 4: Stay positive. Don't dwell on what you're giving up
to lose weight. Concentrate on what you're gaining. Instead
of thinking, "I really miss eating a doughnut at breakfast,"
tell yourself, "I feel a lot better when I eat whole-wheat
toast or cereal in the morning."
Step 5: Plan ahead. Your old habits may be so ingrained
that you may do them instinctively. Mentally rehearsing
new habits can help. Imagine yourself at a party. Envision yourself taking a small portion of a few items, leaving
space between them on your plate, or taking only fresh
fruits and vegetables. Mentally rehearse this plan until
you're more likely to remember it — and do it — the next
time you need it most.
STAY MOTIVATED 33
Liquid calories
Many people don't realize just how many calories
beverages can contribute to their daily intake.
To cut calories, try these tips:
CC
CC
CC
Switch to low-fat or fat-free milk.
Dilute juices with plain or sparkling water.
Add a twist of lemon or lime to perk up
your water.
BEVERAGE
SERVING SIZE
CALORIES*
Water
8 ounces
0
Coffee or tea (plain)
8 ounces
0
Milk, whole
8 ounces
150
Milk, 2%
8 ounces
120
Milk, 1%
8 ounces
105
Milk, fat-free
8 ounces
90
Fruit punch
12 ounces
192
Soda, regular
12 ounces
130-150
Soda, diet
12 ounces
0
Beer, regular
12 ounces
150
Wine
5 ounces
100
*Average calories. Values for specific beverages may vary. Check the label.
34 Healthy Weight for Life
10 tips for eating out
1. Keep hunger under control (by eating).
CC Don't skip a meal on the day you're going out to eat.
CC Consider eating a light, healthy snack an hour or so
before the meal to avoid overeating at the restaurant.
2. Choose restaurants that offer variety.
CC Choose a restaurant that offers a variety of foods,
with low-fat options.
CC Call the restaurant ahead of time (during nonpeak
hours) to ask about healthy menu items.
3. Order more plant-based foods.
CC Start your meal with a salad packed with veggies to
help control hunger.
CC Choose main dishes that include vegetables, such as
stir-fries, kebabs or pasta with tomato sauce.
4. Control fat.
CC Order baked, not fried; grilled, not greasy. Skip
cheesy toppings.
CC Ask for smaller portions of fatty foods — such as
meats and fatty sauces — or ask for substitutions.
5. Control portion size.
CC Ask your server if you can order a half-size portion.
CC If you're tempted to clean your plate, ask your
server to remove it.
10TIPS FOR EATING OUT 35
6. Cut out or cut back on condiments.
CC Order sauces and dressings on the side — small
amounts add up!
CC Substitute healthier condiments. For example, use
mustard instead of mayonnaise, or pepper or lemon
juice instead of salt.
7. Approach buffets with a plan.
CC Make salad your first course, with plenty of veggies
and fruit, and fat-free or low-fat dressing.
CC Fill half of your plate with vegetables, no more than
one-fourth with grain or potato, no more than onefourth with protein/dairy.
CC Consider ordering from the menu instead of the buffet.
8. Mind your manners — it'll help you cut calories.
CC Eat slowly for better digestion. You'll feel full faster.
CC Share an entree with your dining companion.
9. Order beverages with few or no calories.
CC Order water, sparkling water or mineral water with
a twist of lemon — it's healthy, filling and caloriefree.
CC For a hot drink, try black decaf coffee or black or
green tea, minus sugar or other extras. (See "Liquid
calories” on page 34.)
10. Wait before ordering dessert.
CC Finish the main dish. By the time you're done, you
may not even want dessert.
CC If you do order dessert, split it with a friend or take
half of it home.
36 Healthy Weight for Life
Clues to better menu choices
Cooking terms can give you a basic idea of a food's
nutritional makeup. Look for descriptions that indicate low-fat preparation. Remember that some low-fat,
low-cholesterol foods are high in calories and sodium.
Here's a guide to help you decode menus.
CHOOSE
AVOID
Baked
Au gratin
Broiled (without added butter)
Basted
Grilled
Breaded
Poached
Broasted
Roasted
Creamed
Sautéed
Fricasseed
Steamed
Fried
10 TIPS FOR EATING OUT 37
Get moving
Do you really want to lose fat? Do you want to look and feel better while
you do it? Do you want the extra pounds gone for good? Then take a walk.
A walking program is an aerobic activity that's easy and
effective for burning calories from fat. Regular aerobic
walking also conditions your muscles and cardiovascular
system. But if you haven't been exercising regularly, check
with your doctor before starting a walking program.
Start slow and steady
Start a regular schedule of walking. Begin with slow, short
walks and gradually increase the frequency, time and
intensity. Keep a moderately brisk pace — just enough to
increase your breathing noticeably. Your ultimate goal is to
walk about an hour a day.
Consider wearing a pedometer to track your activity.
An appropriate long-term goal might be 10,000 steps a day,
while an interim goal might be increasing your steps by
2,000 a day.
If the first few minutes of walking seem to take the
most effort, remember to warm up gradually. Ease into a
faster pace after five to 10 minutes. This time allows your
muscles to reach the temperature at which they use oxygen most efficiently. Also, your heart needs time to begin
pumping enough blood.
38 Healthy Weight for Life
Not a walker?
If you can't walk or find it boring, don't use that as an
excuse for avoiding exercise. Find other activities that
you can do and that you enjoy. Exercise bikes, crosscountry ski machines and low-impact aerobic classes
are good alternatives.
ACTIVITY
(1-HOUR DURATION)
CALORIES BURNED*
BASED ON BODY WEIGHT
160 POUNDS
200 POUNDS
Aerobics, low-impact
365
455
Aerobics, water
292
364
Bicycling, <10 mph
292
364
Dancing, ballroom
219
273
Jogging, 5 mph
584
728
Running, 8 mph
986
1,229
Skiing, cross-country
511
637
Stair treadmill
657
819
Swimming, laps
511
637
Walking, 2 mph
183
228
Walking, 3.5 mph
277
346
250 or less
1,200
1,400
Based on Ainsworth BE, et al. Medicine & Science in Sports & Exercise, 2000
*Calories burned are based on estimates of energy expended. The number of calories
you burn depends on the intensity and duration of activity, as well as your body weight.
GET MOVING 39
Step it up
As you progress with your walking program, remember
to increase the frequency, duration and intensity of your
workout — in that order.
If you're comfortable walking briskly for about 30 minutes three or four times a week, try to make it seven days
a week. Add time until you're walking about 60 minutes a
day. To add intensity, try lengthening your stride, swinging
your arms, increasing your speed or walking uphill.
To track your progress, use the exercise log on page 44
to record the amount of time you walk each week and the
calories burned.
Lose fat, gain muscle
Strength, endurance, energy and muscle tone are several
of the physical rewards you can expect from regular exercise. But if these changes haven't translated into pounds
lost on the scale, don't worry.
The muscle you're building is denser than the fat you're
losing. That means you actually may not lose as much
weight as you would like for a while, even though you're
losing fat. Remember that how much you weigh is less
relevant than achieving physical fitness.
One of the best ways to increase your muscle mass is
by doing some type of resistance training. Weight training, for example, not only builds more muscle and helps
you burn more calories, but also strengthens bones, helps
protect your joints, and improves balance, posture and
coordination. If you're new to strength training, look for an
instructor or class to learn the proper technique.
40 Healthy Weight for Life
Track your progress
Keep a record of everything you eat and drink throughout the day. This
makes it easier to identify potential problems in your eating habits.
SAMPLE DINING RECORD
SERV-
FOOD
INGS
FOOD GROUPS
Oatmeal
½ cup
1
Carbohydrates
Skim milk
1 cup
1
Protein/Dairy
Banana
1 small
1
Fruits
Snack
Orange
1 medium
1
Fruits
Lunch
Greek salad
Tomato
1
1
Vegetables
Green pepper, cucumber
½ each
1
Vegetables
Olive oil
2 tsp
2
Fats
Bread (whole-grain)
1 slice
1
Carbohydrates
Snack
Walnuts
4 halves
1
Fats
Dinner
Salmon
3 ounces
1
Protein/Dairy
Breakfast
Snack
Salad (lettuce with olive oil) 2 cups, 1 tsp 1
Vegetables/Fats
Pasta (whole-grain)
½ cup
1
Carbohydrates
Tomato sauce
¹⁄³ cup
1
Vegetables
Broccoli
1 cup
1
Vegetables
Bread (whole-grain)
1 slice
1
Carbohydrates
2
Fruits
Mango (balsamic vinegar) 1
Serving goals for my _______–c alorie diet
Sweets
(75 calories daily)
Fats ( ___ servings)
Protein/Dairy ( ___ servings)
Carbohydrates ( ___ servings)
Fruits ( ___ servings)
Vegetables ( ___ servings)
Mayo Clinic Healthy Weight Pyramid
TRACK YOUR PROGRESS 41
DINING RECORD
Serving goals for 1,200–calorie diet
Sweets
(75 calories daily)
3 servings)
Fats ( ___
3 servings)
Protein/Dairy ( ___
4 servings)
Carbohydrates ( ___
3 servings)
Fruits ( ___
4 servings)
Vegetables ( ___
Mayo Clinic Healthy Weight Pyramid
Write your starting calorie level and recommended number
of servings in the blanks to the right of the pyramid.
FOOD
Breakfast
Snack
Lunch
Snack
Dinner
42 Healthy Weight for Life
SERVINGS
FOOD GROUPS
Throughout the day, record what you eat in your personal
dining record, including the foods, amounts, servings and
food groups. At the end of the day, check the servings
boxes inside the pyramid and compare the servings you ate
with your goals. Then congratulate yourself or commit to
adjustments tomorrow.
Exercise log
Keeping an activity record like the one shown below can
help you be accountable and establish a regular exercise
routine. If you choose walking as your activity and have a
pedometer, record the number of steps.
EXERCISE LOG
Week 1
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Activity
(specify type)
Duration
(minutes)
Week 2
Activity
(specify type)
Duration
(minutes)
Week 3
Activity
(specify type)
Duration
(minutes)
Week 4
Activity
(specify type)
Duration
(minutes)
TRACK YOUR PROGRESS 43
Weight record
Weigh yourself at least once a week and write down your
results in a log like the one below. If you want to weigh
more often, keep in mind that daily fluctuations may be due
to changing body fluid levels rather than gains or losses in
body fat. But if you notice an upward trend over several
weeks and your clothes begin to fit more snugly, review your
eating and exercise records to discover where you may be
getting off course.
WEIGHT RECORD
WEEK
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
44 Healthy Weight for Life
DATE
WEIGHT
References
1.Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Pa.: Good Books; 2010.
2.Diabetes Prevention Program. National Institute of Diabetes and Digestive and Kidney Diseases.
http://diabetes.niddk.nih.gov/dm/pubs/preventionprogram/. Accessed Aug. 25, 2010.
3.Facts about healthy weight. National Heart, Lung, and
Blood Institute. http://www.nhlbi.nih.gov/health/prof/
heart/obesity/aim_kit/healthy_wt_facts.htm.
Accessed Aug. 25, 2010.
4.Improving your eating habits. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_
weight/eating_habits.html. Accessed Aug. 25, 2010.
5.Identification, evaluation, and treatment of overweight and obesity in adults. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/guidelines/obesity/prctgd_c.pdf. Accessed Aug. 25, 2010.
6.Biggs ML, et al. Association between adiposity in midlife and older age and risk of diabetes in older adults. JAMA. 2010;303:2504.
7.Weight-loss and nutrition myths. Weight-control Information Network. http://www.win.niddk.nih.gov/publications/myths.
htm. Accessed Aug. 26, 2010.
8.When delicious meets nutritious. National Heart, Lung, and
Blood Institute. http://www.nhlbi.nih.gov/health/public/
heart/other/sp_recip.htm. Accessed Aug. 26, 2010.
REFERENCES 45
9. Know your fats. American Heart Association. http://
www.heart.org/HEARTORG/Conditions/Cholesterol/
PreventionTreatmentofHighCholesterol/Know-Your-Fats_
UCM_305628_Article.jsp. Accessed Aug. 26, 2010.
10.Rethink your drink. Centers for Disease Control and
Prevention. http://www.cdc.gov/healthyweight/healthy_
eating/drinks.html. Accessed Aug. 26, 2010.
11.Tips for eating healthy when eating out. U.S. Department of Health and Human Services. http://www.mypyramid.
gov/tips_resources/eating_out.html. Aug. 26, 2010.
12.Horvath K, et al. Long-term effects of weight-reducing
interventions in hypertensive patients: Systematic
review and meta-analysis. Archives of Internal Medicine. 2008;168:571.
13.National Cholesterol Education Program. Implications
of recent clinical trials for the National Cholesterol
Education Program Adult Treatment Panel III Guidelines. Circulation. 2004;110:227.
14.Calle EE, et al. Overweight, obesity, and mortality from cancer in a prospectively studied cohort of U.S. adults.
New England Journal of Medicine. 2003;348:1625.
15.Tudor-Locke C, et al. Why do pedometers work?
A reflection upon the factors related to successfully
increasing physical activity. Sports Medicine. 2009;39:981.
46 Healthy Weight for Life
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