Part 2: Choose Your Fuel

Plan a Balanced Day

1. Select a healthy eating plan based on the calorie needs you identified. Or, follow these guidelines:

– Plan A: best suited for women who are currently less active and want to lose more than 10-15 pounds. This calorie level is generally too low for men.

– Plan B: best suited for women who are moderately active and for men who are less active and want to lose more than 10-15 pounds.

– Plan C: best suited for men and for women who are very active and need to lose less than 10 pounds.

2. Learn how much to eat from each food group. Meet, but don’t go over, your goals for each food group.

3. Make healthier choices within each group. Choose nutrient-dense foods that meet your body’s needs.

4. Make changes, as needed, to your plan. Meet your goals while having enough energy to do your favorite activities.

5. Plan activity: Be physically active for at least 2 ½ hours (150 minutes) per week. You can do this for 5, 10, 15, 20, or 30 minutes at a time.

Estimate Serving Sizes

Review and Prepare

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