There has been an ongoing debate concerning the best diet composition for promoting weight loss. Numerous studies have been completed over the past few years and the evidence is still being fine-tuned. Many Americans have tried the ever popular Low Carb diets that allow for large amounts of protein and fat, yet zero-minimal amounts of bread, fruits and veggies. Other the other end of the spectrum is the Low-Fat Diet, which has long been supported by the well-known Food Guide Pyramid. It promotes a diet of 15% protein, 25-30% fat and 55-60% carbohydrate. Then, there is everything in between….which is where we should be looking.

Several studies and programs have shown excellent results with a Modified High-Protein Diet. This diet is slightly higher in protein 25-30%, yet still allows for a good amount of carbohydrate(up to 50%). However, there is a big emphasis on the types of carbohydrate we should be eating. First of all, at only 15-20 calories per serving, vegetables should not be limited. Eat at least 3-5 servings of vegetables per day. Fruits are high in Fructose, a natural form of sugar, but they are still part of a healthy diet because they are high in vitamins, antioxidants, and fiber. The general recommendation for fruit is 2-3 servings per day. The biggest focus is on choosing whole grains products, instead of refined, processed starches. Just as important, we must also limit our intake of starches. Instead of the originally promoted 9-11 servings per day, current research has shown the optimal intake seems to be 4-6 servings per day. For athletes and larger men, this number will be higher, but for the average person 4-6 servings is sufficient.

This leaves you with the question…What is a serving? Here are some examples:

1 slice whole-grain bread
1 whole-wheat tortilla or 2 small corn tortillas
1/2 cup brown rice or wild rice
1/2 cup whole-wheat pasta
1/2 whole-grain bagel
1/2 cup Oatmeal
1 cup dry cereal
3/4 cup peas, corn or potatoes (starchy vegetables)
8-10 whole grain pretzels

If all else fails, READ the Food Label. It should tell you the serving size.

Author: Kelli Hairston, RD, LD

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