Some of us never learned about good nutrition as a child, and some of us just forgot. Although science is always learning more and more about how and why different people gain, maintain or lose weight, there are certain principles that are generally agreed upon.

Your body requires a certain amount of energy to maintain a steady weight. Calories are a measure of energy, that is, the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius. "But what does that have to do with my weight?"

In order to lose weight you need to burn more calories than your body takes in by eating or drinking. Someone who weighs 170 pounds burns roughly 1,800 to 2,200 calories per day without exercise. For each one pound of weight you want to lose, your body needs to burn 3,500 more calories than you consume. For example, if your body naturally burns 2,200 calories per day and you only eat 1,200 calories, it will take 3 and a half days to lose one pound. "No wonder it is so hard for me to lose weight!"

The USDA food pyramid is a great source to understand what your body needs to stay healthy. The food pyramid has been greatly improved to address the needs of different people who have different lifestyles and who come is all shapes and sizes. The following links are a great source of information to find out the recommended balance for your age, weight, and activity level.

www.mypyramid.gov/ - General Information

www.mypyramid.gov - Plan Calculator

In a nutshell, your body needs protein, fat, and carbohydrates. Not only is this important for your overall health, but what kinds of foods you eat can help you feel less hungry. Feeling less hungry can greatly improve your chances of dieting success!

In simple terms, your body breaks carbohydrates down directly into glucose (a simple sugar), giving you a short burst of energy. However this burst is short-lived and you will feel hungry sooner than if you had eaten protein or even fat.

In contrast, your body breaks protein down into amino acids and fat into fatty acids used to help your cells divide, your body to produce hormones, etc. Amino acids and fatty acids leftover from that process are converted to glucose. This process takes much longer than your body converting carbohydrates to glucose. This means that eating protein and fat gives you a longer lasting energy.

This does not mean you should cut out carbohydrates altogether or eat a lot of fat. In fact, the correct balance is important.

An example of a good breakfast is a combination of one complex carbohydrate, one ounce of protein, one fruit serving, and one calcium rich food. A complex carbohydrate is also broken down to glucose, but it is made up of a stronger molecular bond and so it takes the body longer to digest it. This means the body utilizes the energy more gradually and keeps you from getting hungry as quickly. An example of a complex carbohydrate is whole wheat bread or brown rice.

The following list is a selection of good foods to choose from for breakfast. The amounts may vary on your activity level, your age, or other factors. Pick one from each group.

The same principles apply to all meals including lunch and dinner. But let's face it. Life would be boring if we ate the same menu for every meal. Choose from similar food groups, but vary the selection and amount to fit your lifestyle. Don't forget that to lose weight you need to eat fewer calories than your body burns. If your family likes to have a large dinner together, you may want to eat a smaller lunch to have enough calories left over to enjoy eating with your family, even if you have to eat less than they do.

Some health conditions, such as diabetes, may require you to eat 4 - 6 smaller meals instead of breakfast, lunch, and dinner, so make sure you talk to your health care provider before making any diet changes.

You may be able to get your daily requirement of all the essential vitamins and minerals from the foods you eat. However you may consider adding a multi-vitamin, such as one of the Centrum® multi-vitamins or a similar product from your grocery store or health food store. Although by taking a vitamin supplement you can help ensure you are meeting your minimum daily vitamin and mineral requirement, you may not be getting other benefits of the foods that contain the vitamins or minerals naturally. Foods also contain fiber and other substantances that are important for good health so make sure you do not overly rely on supplements.