10 Tips for Eating a Bigger Plate: A Better Way to Lose Weight

The average American eats around 1,500 calories a day, but they only get around 20 percent of that if they’re eating a moderate amount of carbs, the Mayo Clinic says. 

“Most people get the nutrition they need from carbs and they don’t get the nutrients they need through protein,” Mayo Clinic spokesperson Kristin DePasquale told Business Insider.

“We also recommend eating at least 20% less sodium, which means fewer than 200 milligrams of sodium per day,” she said. 

DePasque says people can get by on less than 300 milligram of sodium a day by eating a smaller portion of fruit, vegetables, and lean meats.

“In general, a low-sodium diet is better for you,” she says.

“But it’s not about making a lot of sodium, it’s about making the right choices for you.”

So, to get the calories you need from a healthy diet, DePash said, you can have a lot less carbs. 

For example, you could eat a lot more rice, but you’d only be getting 30 grams of carbs a day instead of 150 grams a day. 

There are a lot other healthy choices that you can make to eat better on a diet, she said, like eating more fruits and vegetables, making more fiber-rich foods, and eating more plant-based protein. 

You can even eat lots of fruits and veggies and eat more protein if you eat enough beans, legumes, nuts, seeds, and vegetables. 

A lot of times when we eat a large amount of fruits, vegetables and lean meat, the calories we get are a little less than a healthy amount. 

We also want to make sure we’re getting enough nutrients. 

This includes things like folate, iron, and vitamin D, which are important for keeping bones strong, healthy and healthy-looking. 

If you have some health issues, like a heart condition or diabetes, your diet might not be the best option for you, DePsquale says.

She also recommends trying to avoid eating too many refined carbohydrates like white bread, rice, white potatoes, pasta, and other types of packaged foods. 

Even if you don’t have health issues or other health problems, if you have high cholesterol or are diabetic, you may want to avoid these foods.

A healthy portion of fat, such as avocado, walnuts, or coconut oil, is also good. 

These foods tend to be lower in fat and have a high fat content, De Pasquell says.

If you are trying to lose weight, you should stick to the “low-sugar” approach, De Pasquale said.

If you’re trying to stay healthy, you need to stick to a “low carb” diet. 

The good news is, most people don’t need to do this.

DePash recommends a healthy portion size of 30 grams a week. 

People can even stick with a moderate portion size for a while if they eat more vegetables, fruits, and beans, De Pesquale adds. 

That’s not a bad thing.

You can eat a smaller serving, but it’s better to have the right amount of fruit and vegetables and healthy fats, Depasquale tells us.

“Just try to stick with it and you’ll be surprised how much you feel better.”