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How to Create Perfectly Balanced Meals

Written by Lisa Brown, MS, RD, CDN & Jennifer Medina, MS, RD, CDE, CDN.

The carbohydrates, fats and proteins in the foods we eat provide our bodies with energy to fuel our physical activity and digestion, as well as powering our energy-hungry brains.

While our bodies can derive energy from all three of these food components, consuming each in the proper proportion will help you achieve balanced nutrition, maintain energy levels throughout the day, and contribute to longer-lasting satiety.

Below are the categories for each food group:

Vegetables and Fruits

Half of each major meal you consume should be vegetables or fruits. Because fresh fruits and vegetables are high in both water and fiber, and low in fat, these foods are typically low in overall calories. Thus, meals that are composed primarily of vegetables and/or fruits can help you control your total calorie intake.

Causes of Weight Gain

Written by Nancy Rahnama, MD, MS.

In order to achieve successful long term weight loss, the cause of the weight gain needs to be identified. Many different factors may attribute to weight gain.

The top 10 etiologies of weight gain will be listed here and will be further explored in later articles. This will help identify the cause of unexpected weight gain and thereby allow for successful treatment and prevention.

1. Diet and Dehydration: It is no surprise that what you eat affects your weight. A diet high in fat, sugar and carbohydrates results in an excessive caloric intake which results in weight gain. A diet which has the appropriate caloric intake, yet is satisfying, will result in long term weight loss. This may be accomplished by a diet high in fiber and protein.