When considering a change in diet you must consider getting your selections from the four food groups. To lose weight you will need to eat in the correct proportions. An average person will consume about 2000-2500 calories, give or take, depending on if you are a larger or smaller, man or woman. 50% of your calories should be from carbs, 30% will come from fats and 20% will be consumed as proteins.

Carbs are to be your major source of food. You need carbohydrates for energy. Stay away from simple sugars that break down rapidly and easily in your system. If you stick with complex carbs from grains and starches, like a baked potato, you will stay full longer. Complex carbs are healthy in moderation.

Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.

Meat is normally your main source of protein. Consider consuming about 3 ounces per meal. This amount is about right for the average sized person. Then complement it with a cup of pasta, which is a good source of carbohydrates. Add two cups of leafy green vegetables that will supply your fiber, minerals and vitamins.

So a basic balanced meal is easy to fix. You can make it up simply from a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Just go easy on the butter and condiments, like cheese, sauces and other sources of sugar or fat.

Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.

Carbohydrates have four calories per gram. You will find your favorites among fruits (strawberries, apples, pears), nuts (pistachios, macadamia, walnuts. Try to avoid fatty peanuts or cashews) and grains (they supply fiber and minerals).

Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.

By simply creating a list of what you consume each day, it can help to show you the break down, both good and bad of the nutrients you are receiving. A little bit of math added to your diet plan will go a long way in assisting you to reduce the number you obsess over - your weight.