If you can make most of your meals look like this, you will ensure optimal nutrition and control your weight.

Click on this infographic to download and print.

Overweight and obesity is a major problem in the U.S. The CDC estimates that 42% of Americans are obese (> 30 BMI) and 73% are overweight (25-30 BMI). Being overweight or obese isn’t just uncomfortable. It can cause serious chronic illness such as diabetes and heart disease. 

Many factors contribute to being overweight but the composition of our meals and the quality of the foods we eat are the biggest ones. The majority of us overconsume three calorie dense but nutrition poor foods: 

• Refined carbohydrates - pasta, white rice, bagels, tortillas, crackers, chips
• Sugary foods – muffins, sugary cereal, cookies, BBQ sauce
• Saturated fats - red meat, fried foods, dairy

Refined carbs are particularly evil because they increase our appetite and cravings for more sugar. Regular consumption of refined carbs can increase intake by 500 calories a day! 

On the flip side, less than 1 in 10 Americans eats the recommended daily amount of vegetables (CDC). We also under consume unsaturated fats that lower cholesterol (e.g. olive oil, avocado, fish), lean protein, whole grains and fruit. And we don’t drink enough water, which is associated with weight gain. By focusing on these healthier categories of foods in balanced portions, our diets are more nutritious and fiber rich. Eating this way sends a signal to our brains that we don’t need more food because we are getting the energy and nutrients our bodies need. This, in turn leads to weight control or loss, improved health, greater energy and better mood. 

You can download this helpful, colorful infographic and post in your kitchen or at work to keep your diet on the right track.