Table 3.

Summary of nutritional goals and practical dietary strategies for weight loss

Element	Nutritional Goal	Recommendation
Fat	20 to 35% of total calorie intake	Fat is high in energy density. Choose appropriate portions of healthy fats to improve diet quality and meet nutritional needs. Substitute lower-fat foods for those higher in fat Include monounsaturated and polyunsaturated fats
Protein	10 to 35 % of total calorie intake	Include protein to create satisfying meals and meet nutrient needs. Include lean meats, poultry without skin, fish, eggs, legumes, tofu, and low-fat dairy products
Carbohydrate	45 to 65% of total calorie intake	Switch to whole grains instead of refined grains. Examples include wheat, brown rice, oats, barley, corn
Fiber	20 to 35 grams per day	Include fiber to help increase satiety Add legumes, fruits, vegetables, and whole grains
Added Sugar	Limit to less than 10% of total calorie intake	Limit foods and beverages containing added sugars. Main sources of added sugars are snacks, sweets and beverages Nonnutritive sweeteners can be a substitute
Beverages		Select low-calorie beverages. Water is the best choice Limit intake of alcoholic beverages
Dietary Strategy		Recommendation
Monitor portions		Choose appropriately sized portions to help meet daily energy requirements. Serve large portions of very low- and low-energy-dense foods Serve smaller, less frequent portions of medium energy-dense foods Limit portions of high-energy-dense foods
Increase the proportion of lower-energy-dense foods		Lower-energy-dense foods provide satisfying portions to help increase satiety. Fill half the plate with fruits and vegetables Start the meal with a first course broth-based soup or salad Substitute fruits and vegetables for higher-energy-dense ingredients