# Build a balanced plate to lose weight > A registered dietitian explains what a healthy diet looks like and how to eat for sustainable weight loss. - Title: Build a balanced plate to lose weight · WebMD | Shortify - Summary: A registered dietitian explains what a healthy diet looks like and how to eat for sustainable weight loss. A healthy diet for weight loss includes fruits… - Keywords: weight loss, healthy diet, nutrition, balanced meals, registered dietitian, amy kimberlain, food groups, calories, protein, healthy fats, health, medicine - Source: WebMD — https://webmd.com/women/cm/nutrition-101-how-to-eat-healthy - Read time: 4 min - Topics: weight loss, healthy diet, nutrition, balanced meals, registered dietitian, amy kimberlain, food groups, calories, protein, healthy fats, health, medicine ## What makes a diet healthy A healthy, balanced diet includes a variety of foods that provide all the essential nutrients your body needs to function well, says Amy Kimberlain, a Miami-based registered dietitian. > A healthy, balanced diet includes a variety of foods that provide all the essential nutrients your body needs to function well. ## The major food groups Fruits and vegetables, proteins, healthy fats, whole grains, vitamins, minerals and water make up the essential nutrients your body needs to stay healthy. ## How to build your plate Fill half your plate with fruits and vegetables, split the other half between whole grains and lean protein, add a healthy fat and drink water with your meal. ## Everyone's needs are different Each person has individualized nutritional goals based on age, activity level and health goals. Discuss them with a registered dietitian or nutritionist to create an individualized plan. > Each person will have individualized goals based on various factors, like age, activity level, and health goals, so it's important to discuss them with a registered dietitian or nutritionist to create an individualized plan based on their needs. ## Focus on nutrient-dense foods To use healthy foods for weight loss, focus on nutrient-dense, high-fiber meals that keep you full and satisfied. Think about what you need to add to your diet instead of restricting yourself. > To use healthy foods for weight loss, focus on nutrient-dense, high-fiber meals that keep you full and satisfied. ## Calorie needs vary by person How many calories you should get per day depends on your goals, age, sex and activity level.Cutting calories too much can make your diet hard to stick with and may not give you needed nutrients. ## Practical eating tips Drink water as your main beverage. Choose nonfat or one percent milk. Pick lean meat instead of fatty meat. Select breads and cereals made with whole grains. ## Replace saturated fats wisely Replace saturated fats with unsaturated fats like olive oil, avocado, nuts and seeds when you can. Omega-threes from fatty fish, flaxseeds and walnuts are especially good fats. ## Don't eliminate foods entirely Don't feel you have to completely avoid all foods that have fat, cholesterol or sodium. It's your average over a few days, not in a single food or meal, that matters. ## Cook at home and plan ahead Cook at home to manage what you're eating. Have healthy snacks on hand like baby carrots, fruit and yogurt. Make a shopping list and don't go to the grocery store hungry. ## Beyond diet alone In addition to eating healthy, aim to move more, get good sleep and reduce stress, Kimberlain says. These factors work together to support weight loss and overall health. ## What calories actually are Calories are a measurement of how much energy is released when your body breaks down food. The more calories a food has, the more energy it can provide to your body. ## How your body stores excess calories When you eat more calories than you need, your body stores the extra calories as fat. Even low-carb and fat-free foods can have many calories that get stored as fat. ## Listen to your hunger cues Be mindful of your portion sizes and listen to your hunger cues to help you eat what you need to stay full between meals.Don't skip meals as that can cause overeating at your next one. ## Protein builds and repairs muscle Proteins help repair and maintain your body, including muscle. Good sources include fish, meat, poultry, eggs, cheese, nuts, beans and other legumes. ## Types of fats to know Saturated fats are in cheese, meat and whole-fat dairy. Polyunsaturated fats include omega-threes and omega-sixes. Monounsaturated fats come from nuts and vegetable oils. Avoid trans fats. ## Carbs fuel your body Carbohydrates give your body fuel in the form of glucose. The Dietary Guidelines for Americans recommend getting about forty-five percent to sixty-five percent of total daily calories from carbohydrates. ## Choose nutrient-rich carbs Most Americans eat too many carbohydrates, especially processed carbs, which can lead to obesity, prediabetes and diabetes. Choose whole grains, fruits, vegetables and legumes instead. ## Build balanced meals daily Aim to build all three of your meals around essential nutrients including lean proteins, fruits and vegetables, whole grains and healthy fats. Mix up the colors and types of food for variety. > The best meals share a few key traits: balanced, satisfying, nutrient-dense, and calorie-conscious without being restrictive. ## Key takeaway A healthy diet for weight loss includes fruits, vegetables, lean proteins, whole grains and healthy fats. Work with a dietitian to create a plan suited to your individual needs.