A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Healthful meals and snacks should form the foundation of the human diet. It’s the balance over time that helps you maintain a healthy weight.Share on Pinterest Eat a varied, nutritious diet. To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day.

More energy OUT than IN over time = weight loss.

More energy IN than OUT over time = weight gain.

The same amount of energy IN and energy OUT over time = weight stays the same (energy balance).

The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT): Energy BalanceĮnergy balance is important for maintaining a healthy weight. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits. Many factors can contribute to a person’s weight. What Factors Contribute To a Healthy Weight? Talk to your health care provider if you are concerned about your BMI. The information on this Web site will provide you with information about BMI (including limitations of this measure) and how to reach and stay at a healthy weight. Body mass index (BMI) is a useful measure of overweight and obesity. Obesity is having a high amount of extra body fat. Overweight is having extra body weight from muscle, bone, fat, and/or water.

That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions.

How to keep on track losing weight