Weight

Loss
Nutrition
Guide
Andrea Grange
is a Registered Dietitian Nutritionist

with 8 years of experience.
Healthy eating

is not a diet plan —
it’s a way of life
Everything you eat can be broken down into
small nutrient components, called
MACRONUTRIENTS (carbohydrates, protein,
and fat), which help your body function
properly. That is why the energy we get from
food, as well as the amount and quality of the
food we consume, matter. All of this affects
your immunity, longevity, physical and mental
health, as well as performance.

The human body is affected by many factors

throughout life and nutrition (aka what we eat)
is one of the most influential factors.

*Many

types of NCDs (non communicable diseases)

are caused by poor nutrition, obesity,
diabetes, high blood pressure, rickets,
osteoporosis, and anemia.

2
Path to improved

health

Many of our modern eating habits have a

negative effect on our health, and ultimately,

our quality of life. Nutrients such as simple

carbs, trans fats, and sodium are found in large

amounts in many of our foods. At the same

time, we often neglect to eat enough dietary

fiber, protein, and healthy fats (mono- and

polyunsaturated fats).

Poor nutrition combined with inadequate

physical activity, smoking, and alcohol abuse

has led to a rise in noncommunicable 


diseases (NCD).

3
Healthy eating
philosophy
A balanced diet will satisfy the body’s needs
for nutrients. It will also promote optimal organ
and body functioning in all different
environments and situations. Additionally, it will
provide enjoyment and satisfaction.

Good nutrition
Boosts the immune system.
Prevents food-related chronic diseases 

and conditions.
Promotes healthy aging and longevity.
Assists in normal growth

and development in teens

and children.
Has a positive effect

on mental and physical

performance.

4
Healthy nutrition

principles:

Balance your energy intake.

In order to maintain a healthy weight, the

amount of energy consumed (via food and

drink) must be enough to support the amount

of energy lost (via exercise and daily living/

bodily functions).

Bring some diversity to your table.

You should try to eat foods from all the basic

food groups (fruits, vegetables, grains, protein,

and dairy).

Balance your macronutrients.

Eat as much fat, protein, and carbs as your

body currently needs. This will vary based on

personal factors, activity level, etc. (see below)

5
Eating timing
Try eating 3-6 times per day.
Plan your meals and prep them ahead of time.
Don’t rush and take plenty of time to eat your
meal (20-30+mins).

6
Nutri-

tious

Food &
Drink

7
Vegetables:

**Aim to eat 2-3 cups of vegetables per day1

Eggplant Salad greens

Zucchini Arugula

Pumpkin Spinach

Sweet potatoes Green beans

Potatoes Artichokes

Carrots Cabbage

Beets Brussels sprouts

Onions Asparagus

Tomatoes Peas

Peppers Squash

Cucumbers Celery

Radishes Jerusalem artichoke

Vary your veggies

Try to eat a variety of vegetables including

various colors of vegetables. Different colored

veggies contain different nutrients, so eating 


a variety of veggies will help you get all the

nutrients your body needs.

8
Fruits

**Aim to eat 1.5-2 cups of fruits per day1

Berries (cherries,
 Pomegranates

raspberries,

blueberries,
 Watermelon
strawberries,

Peaches
mulberries,

blackberries, etc.) Persimmons

Apricots Feijoas

Avocado Dragon fruit

Plums Bananas

Apples Grapes

Pears Nectarines

Pineapple

Citrus fruits (oranges,


lemons, grapefruit,

etc.)

Kiwi

9
Protein-Rich Foods

**Aim to eat 0.8-1.5 grams of protein


per kg of body weight, per day2

Greek yogurt Meat (beef, pork,


chicken, etc.)
Cow’s milk
Nuts (almonds,

Eggs pistachios, cashews,

walnuts, etc.)
Cheese (parmesan,

cheddar, gruyere,
 Nut butters
gouda, feta,

mozzarella, etc.) Beans

Lentils Seeds

Fish Tofu

10
High Quality Carb
Foods
**Aim to eat 6 servings of grains per day. Make
half of them whole grains1

Whole grain cereals Brown rice

Whole grain bread
 Tortillas
or crispbread
Carb-rich vegetables

Whole wheat pasta (peas, corn, squash,

and potatoes)
Oats
Fruits and berries
Beans and legumes

11
Eating
prin-
ciples

12
The main eating
principles for
healthy living:
To maintain your figure and current weight (if
that is your goal), you need to create a balance
between calorie consumption and calorie
expenditure (consume the same number of
calories that you burn).

13
You have to determine your body’s daily
calorie requirement or TDEE (total daily
energy expenditure), which we will discuss how
to do later on. It is based on personal factors
and your lifestyle, and there are three factors
that determine your body’s energy
expenditure: basal metabolic rate, physical
activity, and the thermic effect of food.3

Basal Metabolic Rate: The energy your body

uses to function, even at rest (breathing, cell
repair, blood circulation, etc.).
Physical Activity: The energy used for physical
movement such as walking, exercise,
gardening, etc.
Thermic Effect of Food: The energy your body
uses to digest the food you eat.3

14
Once you’ve figured out your calorie
requirement, aim to stick to that calorie intake
each day to maintain your weight. However, if
you are trying to LOSE weight, you should aim
to consume FEWER calories per day. Start by
decreasing your calorie intake by 100-200
calories per day and progressively decrease
your calorie intake as needed to reach your
weight-loss goals.

Although TDEEs can vary greatly from one

individual to another, the recommended
average distribution

of macronutrients is as follows:

10-35% of your food energy intake should come

from protein OR be in the range of 0.8-1.5
grams per 1 kg of your body-weight (BW).
20-35% of your energy intake should come
from fat OR be in the range of 1-1.2 grams 

per 1 kg of your BW.
Your carb intake should fall between 45-65%
of your energy intake OR be in the range 

of 3-5 grams per 1 kg of your BW.1

15
USDA Macronutrient

Recommendations

Fat

20-35%

Carbs

45-65%

Protein

10-35%

16
Main eating principles
To lose weight you must create

a caloric deficit (expend more calories than
you consume).

Determine your TDEE (calculate it using the

method shown later).

Decrease your food energy intake


by 200-500 calories per day.

Do this gradually, not all at once.

Your energy intake should not be less than

your basal metabolic rate (the amount of
energy required to keep your body functioning
at rest).4

Sometimes it’s hard to cut calories all at once.

Do it step by step: first start by consuming
100-200 fewer calories per day, then slightly
decrease to the target amount (as much as
500 per day).

Protein should take up 10-35% of total energy


consumed, or 0.8-1.5 grams per 1 kg

of your body weight. Protein is 

important in building muscle.1

17
When and how much
to eat?
If your goal is to maintain your current figure
and weight, you need to create

a balance between calorie consumption and
calorie expenditure (consume the same
number of calories that you burn).

If your goal is to grow muscle, you will need

more calories and it’s also recommended to
eat more frequent meals containing 20-30
grams of protein per meal, in order to provide
your muscles with consistent fuel to grow.5

18
Eating frequently can also be beneficial in
helping you lose weight, if that is your goal.6
Five to six small daily meals can help control
hunger, improve nutrition absorption by your
body, and make your diet more diverse. All you
need to do is plan ahead, so that you can be
prepared with healthy meals and snacks. It’s
also important to learn to listen to your body’s
hunger cues, so that you don’t overeat.

The size of your meals will depend on how

many times you decide to eat per day, as well
as your required daily energy needs. If you
have only three meals per day, they will need to
be larger than if you decide to have five to six
smaller meals per day.

19
Cooking methods
Opt for steaming, boiling, broiling, baking, and
roasting, as these are considered to be the
healthiest forms of cooking. Stewing and
grilling are also good options. Deep frying and
pan frying should be limited as frying is the
least healthy cooking method – this is because
those foods are very high in trans fats.7 Trans
fats should be avoided as much as possible
due to their negative health effects.

20
Water

Drink about 15.5 cups (3.7 liters)


of fluids a day for men, and about 11.5


cups (2.7 liters) of fluids a day for


women.8

Drinking 1-2 cups of water 20-30


minutes before meals can help you


avoid overeating and keep you


hydrated.9

Carry a water bottle with you


throughout the day to remind you


to drink water continuously all day.

21
Foods to limit

Any food can fit into a healthy diet or even into

a weight-loss plan. However, certain foods are

more nutritious than others. Some foods will

need to be limited in order for you to meet

your weight-loss goals and be your healthiest.

Moderation is key. Foods to limit are:

White breads and pastries (aka refined flour

products)

Refined grains (white rice, regular pasta, etc.)

Foods high in salt/sodium

Foods high in sugar (candy, cakes, cookies,

chocolate, ice cream, etc.)

Foods canned in juice

Regular soda

Fried foods and breaded

Trans fats (butter, margarine, processed

snacks, etc.) foods and breaded foods

Juice

Alcohol

22
You do not need to
completely cut
those foods out.

When you do that, eventually your “diet” will

end, and you are very likely to binge on those
foods because you’ve been feeling deprived
of them. If you lose weight while you’re on a
“diet,” it’s likely to come right back when you
return to your old eating habits. It’s about
finding a healthy BALANCE and eating those
foods in MODERATION, in a way that is
sustainable and not just a short-term fix.

So, how do you feel about adopting healthy

habits and starting the journey

to a healthy body weight without starving
yourself or giving up all your favorite foods?

23
How to start

Be more physically active.


Go for a walk, do some home stretching,

or maybe dance or jump rope.

Replace your usual Netflix chips with


a healthier option like veggies and hummus 

or apple slices and peanut butter.

Replace foods that have added sugar with

plain whole fruits to increase fiber and keep
you feeling satisfied.

Eat more whole grains instead of refined

grains.

Have unsalted snacks instead of snacks that

are high in sodium.

Buy olive, avocado, and canola oils to cook with

instead of solid fats like butter, margarine, or
coconut oil.

Drink more water and beverages that do not

contain added sugar instead of drinks with
added sugar (soda, juice, etc.)

24
Next up…
How physically active you are will determine
your calorie needs because the more calories
you burn via physical activity, the more calories
your body will need. Maintaining a calorie
balance or temporary deficit can become one
of your tools for weight management. Every
health organization encourages you to reach
your own healthy body weight. So do we.

25
Your calorie balance
questions answered!
It seems like it’s all about balance, right? 

And that includes having a calorie balance,
which is a balance between the calories that
are consumed and the calories that are
expended.

How can you determine yours?

Monitor your body weight and then slowly

adjust your calorie intake and expenditure
based on weight shifts over time.

The total number of calories


you need per day is based on:

Your age
Your gender (male vs female)
Your current weight
Your height
Your physical activity level

**There are other factors that may affect your

calorie requirements like pregnancy,
breastfeeding, certain diseases, states, or
being extremely physically active (elite
athletes).10

26
In order to calculate your specific
calorie needs
You can use the Harris-Benedict Equation to
calculate your BMR (Basal Metabolic Rate):
Adult MALE: 

BMR = 10 x body weight (kg) + 6.25 x height
(cm) – 5 x age (years) + 5
Adult FEMALE:

BMR = 10 x body weight (kg) + 6.25 x height
(cm) – 5 x age (years) – 161 (11)

NEXT, to determine your total calorie needs

using BMR + activity, you will need to multiply
your BMR by an “activity factor”:
If you are sedentary (little or no exercise): 

BMR x 1.2
If you are lightly active (light exercise/sports 

1-3 days/week): BMR x 1.375
If you are ildly active ( oderate exercise/
m m

sports 3-5 days/week): BMR x 1.55

If you are extre ely active (hard exercise/sports
m

6 -7 days a week): BMR x 1.725

If you are extra active (very hard exercise/sports
& physical la or or 2x training): BMR x 1.
b 912

27
Example:

If you are moderately active and your BMR is

1650, you will multiply your BMR (1650) 


by 1.55 = 2558.

This is the total number of calories you need

per day in order to maintain your current

weight.

**You can also use this calculator tool:

www.eatrightwv.org/calcs/ 28
Do this to improve
your eating patterns
We make choices every day. Some choices we
are aware of, while others - not so much. This
includes eating choices.



Every day you eat meals and snacks. All the

things you decide to eat for those meals and
snacks define your eating patterns.

Where should you shift your eating choices to

get to a healthier pattern?

29
DO EAT: AVOID:

All kinds of veggies and Excessive consumption of

fruits. saturated fats, added
sugars, and sodium.
Grains, and make half your
grains whole grains. Excessive alcohol
consumption.
Dairy products. Focus on
fat-free or low-fat dairy,
including cheese, Greek
yogurt, milk, etc.
Protein-rich foods.
Healthy oils (avocado oil,
olive oil, canola oil,
vegetable oil, etc.)

And, of course,

try to achieve

a calorie

balance!

29
This is exactly how

to build a healthy

plate

Okay, so there are lots of healthy guidelines,

recommendations, and so on, but how exactly

are you supposed to implement them in your

everyday life? What does your typical plate

look like?

The Dietary Guidelines for Americans

2020-2025 suggests the following, based on a

2,000 calorie per day diet.

170 grams of grains

2.5 cups of vegetables

2 cups of fruits

156 grams of protein

1.5 cups of dairy1

31
To better navigate
those amounts, pay
attention to these
tips:
Fruits and vegetables should take up about
half of your plate

Opt for low-fat dairy foods

Vary your protein food choices

Make at least half of your grains whole grains

Reduce your sodium and sugar intake

32
Is there really an
exact number of
meals you should eat
per day?
It is necessary to eat fewer calories than you
expend for weight loss. 2,000 calories are still
2,000 calories, no matter whether you have 3
meals of approximately 667 calories a day or 5
meals of 400 calories each. The time and
frequency aren’t THAT big of a deal after all – it
should be based on what works best for YOU.

Instead, focus on the following:

Calculating your calorie balance according to

your age, physical activity level, lifestyle, goals,
etc. (as explained in "Your calorie balance
questions answered!")
Making sure you eat nutrient-dense foods.
Opting for foods that bring you a feeling of
satiety (high protein and high fiber foods).
Logging what you eat and planning your meals
ahead.
Adopting mindful habits and learning to listen
to your hunger cues.

33
How many fruits and
veggies should you eat
per day?
We need to eat fruits and veggies daily; they
are healthy and full of the nutrients our
bodies need. However, is it possible to overdo
it on them? What if you eat too much fruit?
Will it have a negative impact on your health?

34
Is fruit bad for you 

if consumed in
excessive amounts?
And what is “enough”
fruit?

The Dietary Guidelines for Americans

recommend eating fruit as a part of 

a healthy diet. Specifically, 2 cups of fruit per
day and 2.5 cups of veggies per day (based on
a 2,000 calorie per day diet). It is especially
important to eat whole fruits. This is because
they are nutrient dense and high in fiber.

Whole fruits are difficult to overeat due to the

fiber they contain, which provides a feeling of
satiety. While overeating whole fruits may
cause diarrhea or other GI symptoms, the
overconsumption of fruit juice or other high
sugar fruit-based foods is more of a risk. In
fact, overconsuming high sugar foods, even
fruit-based foods, such as juice and fruity
desserts, can increase your risk of type 2
diabetes and contribute to unwanted 

weight gain.13

35
So again, how many
fruits and veggies
are okay?
American Heart Association (AHA) suggests 4
servings per day of fruits (similar to the Dietary
Guidelines for Americans recommendations),
where one serving is equal to:

1 medium or fist-size whole fruit, like


an apple, pear, orange, kiwi, etc.

¼ cup of 100% fruit juice.

¼ cup of dried fruit.

½ cup of canned or frozen fruit.

36
There is also a precise amount of veggies
recommended:

According to the AHA, you should eat


5 servings of veggies a day, where one serving
equals:
1 cup of raw leafy vegetables.
½ cup of fresh or frozen, or even canned,
veggies.
½ cup of vegetable juice.14

37
Skipping veggies isn’t a
good idea because they:
Are usually very low in calories, which will help
you better manage your body weight and help
with weight loss.

Are nutrient-dense, which means they are not

only good for maintaining a healthy weight but
also for preventing chronic diseases.

Can protect from certain types of cancers.15

Reduce the risk of heart disease.

Just like with fruit, it’s not


a good idea to overeat them. 38
Paint your days with
colorful foods for a
truly healthy diet

Broccoli isn’t the only healthy vegetable out

there, just like apples aren't the only healthy
fruit.

The US Dietary Guidelines recommend that

your plate be approximately 50% fruits and
vegetables.1 Let’s be honest, eating half of
your plate in apples and broccoli day after day
would be near impossible. That’s why the 

guidelines encourage you to 

discover other fruits and

veggies and suggest you 

eat various foods of 

different colors!

39
What can you add

to your plate?
Red.
Apples, beets, tomatoes, red cabbage,

red bell peppers, strawberries, radishes, red
chili peppers, red onions, cranberries,
pomegranates, raspberries, watermelons,
blood oranges, red grapes,

red grapefruit, etc.

Green.
Broccoli, spinach, avocado, limes,

green apples, green grapes, kiwi, green
cabbage, lettuce, green onions, zucchini, green
bell peppers, Brussels sprouts, celery, leafy
greens, etc.

Orange and yellow.

Carrots, apricots, pineapple, pumpkin, corn,
mangoes, yellow bell peppers, bananas, sweet
potatoes, papayas,

yellow pears, yellow apples, lemons, golden
beets, yellow tomatoes, yellow watermelon,
gold kiwi, etc.

Blue and purple.

Blackberries, blueberries, raisins, eggplant,
purple cabbage, plums, lavender, figs, black
olives, Concord grapes, elderberries, black
salsify, etc.
40
White and brown.

Garlic, onions, leeks, mushrooms, ginger,

turnips, potatoes, cauliflower,


brown pears, parsnips, etc.

41
Reasons you should
paint your plate with
colors

The red-yellow-orange family is rich in

carotenoids that can do it all: prevent heart
disease, lung, breast, skin, bladder, and cervical
cancer, and simply keep away the common
cold. They also play a key role in good
eyesight.16

Blue and purple foods, according to the

Institute for Integrative Nutrition, have more
antioxidants than any other food group, and
they can also prevent high cholesterol levels
and cancer.17

Greens are great detoxifiers because they help

your liver get rid of potentially harmful
compounds.18

Some white and brown foods are known for their

antiviral, anti-fungal, and anti-inflammatory
properties, and they can help your body fight
infections.

42
5 tricks to decrease
your sugar intake

Listen, changing your everyday eating habits is

HARD. They might actually be your daily rituals
that you now have to change – or even
abandon altogether!

Remember though, there's nothing you can’t

do! And that includes eating less sugar.

43
That can be achieved by

following these tips:

Always remember WHY you’re making these

changes; remember that you have an

achievable goal! You CAN do this.

Start by cutting your sugar intake in half. Use

half the amount of sugar, honey, syrup, etc.,

that you add to your tea, coffee, or pancakes.

Decrease sweetened soda drinks. Replace

them with flavored water, carbonated water, 


or diet soda.

Fruits to the rescue. Instead of adding a

tablespoon of honey to your oatmeal, add a

banana or dried apricots. They will sweeten up

your meals while also adding fiber, vitamins,

and minerals.

Study food labels. Look for foods HIGH in

fiber, protein, and healthy fats (mono- and

polyunsaturated). Also look for foods that are

LOW in saturated and trans fats, added sugar,

and sodium.

44
9 things you need

to do if you're trying to
lose weight

Physical activity is essential for

weight loss.

At least 150 minutes a week of moderate

physical activity or 75 minutes a week of
vigorous physical activity will help you
experience the benefits of exercise, including
weight loss.19

Change your diet in a way that is

sustainable.

Find healthy alternatives to your usual high-fat

snacks, solid cooking fats, sweetened drinks, etc.

Calculate your daily calorie

requirements.

To lose weight, you need to create a calorie

deficit.

Improve your eating habits.

Eat more nutrient-dense and low-calorie foods

including fruits, vegetables, etc.

45
Strive for food diversity.

Try eating various foods of different colors in

order to get all the nutrients your body needs.

Don’t become obsessed with the

number of meals you eat.

Do what works for you and aim for your

recommended daily calorie intake.

Limit your intake of added sugar.

Eat fewer processed foods, sweets, and

sweetened beverages. Instead eat more 


whole foods (fruits and veggies), 


high-protein foods, and whole grains.

Make fitness part of your daily

routine.

Whether it’s a strength training session 


or taking a walk to or from work.

46
Ready to start?

Figure out ways you can add more physical

activity to your daily routine.

Start changing your eating habits.


Not all at once, do it step by step.

Eat more nutrient-dense foods.

Consume less added sugar.

Sleep 7-9 hours a day.

Transform these points into habits.

47
Weight Loss
Checklist For
Beginners
Do 150 minutes of moderate-intensity
physical activity a week [OR] 75 minutes 

of vigorous-intensity physical activity 

a week.19

Calculate your daily calorie needs and

create a calorie deficit (burn more calories
than you consume).

Log your foods in order to accurately

track how much you’re eating.

Plan your meals and shopping lists in

advance.

Eat more fruits and vegetables daily – in a

variety of colors!

Take weekly measurements and progress

photos so that you can see the progressive
changes your body is making.

Drink more water. Aim to drink 33 ml of fluid

per 1 kg of body weight, 

every day.

Limit processed foods as well as your

added sugar intake.

Sleep 7-9 hours every night.

48
A balanced diet should include a variety of

healthy foods, plenty of liquids, comfortable

serving sizes, and breaks between meals.

Eating the right amount of grains, protein, and

fruits and veggies will help you maintain your

optimal weight and consume enough nutrients,

and it supports gut health, prevents NCDs, and

promotes healthy aging.

49
Healthy Eating
Check-Up

Questions Points

1. How many meals do you usually have each day?

3 meals 3

4-5 small meals 3

2 meals 1

1 large meal 0

2. What kind of breakfast do you usually have?

Bacon, fried eggs, and toast with butter 1

Whole grain cereal with milk and fruit 3

Muffin and coffee to go 0

Whole wheat toast with nut butter

3
and fruit

No breakfast, or just coffee 0

3. How many servings of vegetables do you eat


each day?

1 to 2 1

2 to 3 2

4 or more 3

50
Questions Points

4. How often do you eat dark green and orange


vegetables (such as asparagus, broccoli, Brussels

sprouts, green peas, romaine lettuce, spinach, carrots,

squash, and sweet potatoes)?

Never 0

Twice a month 1

Three times a week 2

Every day 3

5. Do you eat whole grain foods such as whole grain


bread, brown rice, whole grain pasta, whole oats/

oatmeal, quinoa, or bran cereals?

Never 0

Occasionally 1

Most of the time 3

6. How often do you eat such foods as beans, lentils,


and tofu?

Never 0

Once in a while 1

Once or twice a week 2

At least three times a week 3

51
Questions Points

7. What type of oils and fats do you add to foods


or cook with?
Hard margarine, lard, hydrogenated
 0
shortening
Soft margarine 2
Vegetable oils 3
8. What type of beverages do you drink most

of the time?
Water 3
100% juice 0
Coffee or tea 1
Diet soft drinks or other diet drinks 0
Regular soft drinks or fruit-flavored drinks 0
Sweetened hot beverages (cappuccino,
 0
latte, etc.)
9. What are you most likely to snack on?
Fruit, vegetables, unsweetened yogurt,
 3
cheese, nuts/seeds, whole grain crackers
Chips, cheese snacks, or tortilla chips 0
Unsalted popcorn or pretzels 1
Store-bought muffins, cookies,
 0
or granola bars
J don’t snack 1 52
Questions Points

10. How often do you prepare foods from fresh


ingredients rather than rely on processed and


convenience foods (do you cook meals rather than


prepare purchased frozen or refrigerated meals)?

Most of the time 3

Once in a while 1

Never 0

Now add up your

score:

How healthy are your habits?

24-30: Awesome! You are a healthy eater.

17-23: Very good! Keep up the good work.

10-16: You have some changes to make!

Fewer than 10: You have lots of changes to

make!

53
 Footnotes

54
https://www.dietaryguidelines.gov/sites/default/
files/2020-12/
Dietary_Guidelines_for_Americans_2020-2025.pd

https://pubmed.ncbi.nlm.nih.gov/26797090/
#:~:text=Based%20on%20short%2Dterm%20nitroge
n,weight%20(BW)%20per%20day

https://pubmed.ncbi.nlm.nih.gov/2654774/
#:~:text=Food%20intake%20and%20physical%20exe
rcise,effect%20of%20feeding%20(TEF).&text=Acute
%20exercise%20may%20potentiate%20the,exercise
%20training%20may%20increase%20RMR

https://healthtalk.unchealthcare.org/your-no-
nonsense-guide-to-metabolism/
#:~:text=Basal%20metabolic%20rate%20(BMR)%20i
s,for%20heavy%20work%20or%20exercise

https://pubmed.ncbi.nlm.nih.gov/27086196

https://jandonline.org/article/S2212-2672(14)01764-
X/fulltex

https://www.heart.org/idc/groups/heart-public/
@wcm/@fc/documents/downloadable/
ucm_465750.pd

https://www.mayoclinic.org/healthy-lifestyle/
nutrition-and-healthy-eating/in-depth/water/
art-20044256#:~:text=The%20U.S.
%20National%20Academies%20of,fluids%20a%20da
y%20for%20wome

https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC6209729/

55
10. https://www.eatright.org/food/nutrition/dietary-
guidelines- and-myplate/how-many-calories-do-adults-
need

11. https://www.checkyourhealth.org/eat-healthy/
cal_calculator.php

12. https://www.k-state.edu/paccats/Contents/PA/PDF/
Physical%20Activity%20and%20Controlling%20Weight.
pdf

13. https://www.hsph.harvard.edu/nutritionsource/healthy-
drinks/sugary-drinks/

14. https://www.heart.org/en/healthy-living/healthy-eating/
eat-smart/nutrition-basics/suggested-servings-from-
each-food-group

15. https://www.mdanderson.org/publications/focused-on-
health/36-foods-that-can-help-lower-your-cancer-
risk.h12-1592991.html

16. https://blog.providence.org/diabetes/eat-red-orange-
and-yellow-to-protect-your-eyes-from-
blue#:~:text=Consuming%20foods%20rich%20in%20car
otenoids,as%20in%20dark%2C%20leafy%20greens.

17. https://blogs.bu.edu/sargentchoice/2012/05/01/
antioxidant-packed-produce-purple-and-blue/

18. https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC4499388/

56
19. https://www.nia.nih.gov/health/maintaining-healthy-
weight#:~:text=Tips%20for%20Maintaining%20a%20He
althy,too%20much%20or%20too%20little.

57