Balancing and maintaining your daily nutrition is a lifelong process that takes into account changes in your regular body needs and in your lifestyle. advises that a diet should not be restrictive, but should instead teach you how to choose healthy foods and portions that will allow you to maintain a healthy weight for your body type. Making changes in your diet and exercise regimen can reduce your risk of diabetes, sleep apnea, high blood pressure and heart disease.

Step 1

Consult your doctor for a regular health check-up to determine if you have any heath problems that must be addressed before you begin a healthy diet plan. Address any health problems or symptoms you may have. Get any blood tests recommended and return for a follow-up appointment if needed to discuss all results with your doctor.

Step 2

Talk to your doctor or nutritionist about the best regular diet for you. Discuss your daily physical activity level, especially if you enjoy strenuous sports or outdoor activities. If you have diabetes, high blood pressure, thyroid disorders or any other chronic health disorders, discuss the diets that will help deal with these problems and improve your health. If you are overweight or obese, consult your doctor or nutritionist to determine what is a healthy weekly weight-loss goal.

Step 3

Create a weekly meal plan to determine what types of foods and portions you should be eating. Consult a guide to making good eating choices, such as the Healthy Weight Pyramid, provided at the If you are overweight or obese, weigh yourself and record the measurements to keep track of your weight-loss goals. Continue weighing yourself once a week.

Step 4

Create a grocery list and do food shopping so that you have all the right ingredients for your weekly meal plan. Using whole foods and keeping healthy ingredients and foods on hand in your kitchen will help you to maintain your weekly meal plan. Remove and do not purchase foods that are unhealthy or that you should not be eating.

Tips and Warnings
  • There is not a perfect diet that is suitable for everyone to follow. The diet right for you will depend on your health, body type, genetic factors, exercise and fitness level, and lifestyle. Even if you do not need to lose weight, the right diet can help you maintain your healthy weight and decrease health risks. It is important that a diet not be limiting or restricting, and that it provides all the proper nutrition that you need. A diet should help you improve your overall daily eating habits. If you can maintain the diet long-term, you are more likely to lose and maintain healthy weight loss.
  • Before you begin any type of diet or drastic change in your eating habits, it is important to consult your doctor. Your weight gain may be due to an underlying health problem that must be addressed. If you have diabetes, be sure to follow a diabetic meal plan, as even natural foods such as fruits and some vegetables contain sugars that can cause your blood glucose levels to rise. Your diet may require changes if you become ill or you alter your exercise regimen or schedule. Fad diets are trends that do not take individual health requirements into account and may not be suitable for you.

Things You'll Need

  • Weekly meal planner
  • Grocery list
  • Scale

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