One week to a healthier you?
Following the new nutritional guidelines isn't easy, so why should you try it?
Not just because the government says you should. But if you can spend a week paying attention to what you eat and how much-and actually writing it down-you'll be amazed at how much you will learn about your eating habits. Whether or not you're able to follow the guidelines precisely, the attempt may help you make some simple changes that lead to a healthier diet and, ultimately, a healthier you. Check out a few stories from people here at MIT who gave it a try, and see what they learned in just a few days.
Follow these steps to get an individualized MyPyramid eating plan that meets your nutritional and caloric needs, along with a handy meal-tracking worksheet. It takes some planning and organizing at first, but you'll be glad you tried it. And we'd love to hear how you did and what you learned. So, drop us a line at mithealth@mit.edu, and let us know.
1. Calculate your BMI and caloric needs. Enter your height, weight, sex, age, and activity level below to calculate your BMI (body mass index) and the daily calories you need to maintain your current weight.
http://www.bcm.edu/cnrc/caloriesneed.htm
If your BMI is in the "overweight" or "obese" range, consider reducing your daily caloric intake from the level needed to maintain your current weight. Eating 500 calories less than you need per day will result in weight loss of one pound per week; reducing your daily food intake by 1000 calories will result in a two-pound-per-week loss.
2) Get your individualized MyPyramid plan. To see and print your individualized diet plan, choose the calorie total closest to your daily limit from the list below:
1000 http://www.mypyramid.gov/downloads/results/results_1000_18.pdf
1200 http://www.mypyramid.gov/downloads/results/results_1200_18.pdf
1400 http://www.mypyramid.gov/downloads/results/results_1400_18.pdf
1600 http://www.mypyramid.gov/downloads/results/results_1600_18.pdf
1800 http://www.mypyramid.gov/downloads/results/results_1800_18.pdf
2000 http://www.mypyramid.gov/downloads/results/results_2000_18.pdf
2200 http://www.mypyramid.gov/downloads/results/results_2200_18.pdf
2400 http://www.mypyramid.gov/downloads/results/results_2400_18.pdf
2600 http://www.mypyramid.gov/downloads/results/results_2600_18.pdf
2800 http://www.mypyramid.gov/downloads/results/results_2800_18.pdf
3000 http://www.mypyramid.gov/downloads/results/results_3000_18.pdf
3200 http://www.mypyramid.gov/downloads/results/results_3200_18.pdf
3) Give it a try! Select your daily calorie level from the list below to see and print an individualized food diary. To see a filled-in sample food diary, click here [links to sample] For instructions, click here [links to instruction sheet].
1000 Adobe pdf Word doc 2200 Adobe pdf Word doc
1200 Adobe pdf Word doc 2400 Adobe pdf Word doc
1400 Adobe pdf Word doc 2600 Adobe pdf Word doc
1600 Adobe pdf Word doc 2800 Adobe pdf Word doc
1800 Adobe pdf Word doc 3000 Adobe pdf Word doc
2000 Adobe pdf Word doc 3200 Adobe pdf Word doc