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 Health Tips 

NOTE: Health Tips are provided by the American Institute for Cancer Research. Go to Health Tips Archives to view previous articles.

HealthTalk: Losing Weight and Cooking for Family Members Not Overweight

By Karen Collins, MS, RD, CDN

Q: How can I lose weight while preparing meals for a family that is not overweight?

A: A basic healthy eating pattern can serve as the foundation for everyone, and you can adapt it to meet your needs without preparing separate meals for family members whose calorie needs differ. The mostly plant-based diet recommended by the American Institute for Cancer Research (AICR) is a healthful way to eat for everyone, regardless of weight status, and the New American Plate model helps you achieve that. At least two-thirds of the meal revolves around vegetables, fruits, whole grains and beans; meat, fish and poultry are kept to no more than one-third of a meal. That framework supports weight-loss goals because you can fill up on vegetables, which are usually the lowest calorie parts of a meal. People whose calorie needs are higher can keep the same New American Plate proportions, but their portions will be larger, including larger portions of higher calorie grain foods (such as rice and bread) and starchy vegetables (such as potatoes and corn). You can limit fats you add at the table such as salad dressing, while others may use somewhat more generous portions.