Other content

Hello, I am 24 years old, 5' 6.5" and weigh 193 lbs. I do strength training for 45 minutes 3 days a week and cardio for one hour 2 days a week. How many calories should I be eating in order to lose weight?

Kudos to you for being active!  When determining calories for weight loss there are several factors that need to be taken into account including age, current weight, current height, gender, and level of physical activity. You have supplied me with all the information except your gender. Men and women burn calories differently and without knowing your gender it becomes difficult to give the correct answer.

To lose some weight (about 10 lbs in 2 months), do you think cutting down carbs is the fastest and ideal way to achieve this goal besides active physical activity? Please advise.


When trying to lose weight, there are no “magical” foods that cause or prevent weight gain it all comes down to calories in vs. calories out.  Imagine the teeter totter you’ve seen at the park or elementary school playground.  To maintain a neutral balance of the teetering board, both children need to be of similar weight.  If one child weighs more than the other the teeter board becomes unbalanced and the lighter child ends up being higher because of the mass displacement.

I am a 60 year old male, 6' tall and weigh 208 lbs. At my work, I walk an average of 3 miles daily. I walk daily at home and would describe my body type as average. What is a healthy meal plan for me? I am trying to get my weight down to 190 lbs.

First, I would like to congratulate you on your dedication and commitment to exercising and wellness.  Give yourself a pat on the back and continue with the active lifestyle!  A healthy meal component/plan for you would not differ from what is already suggested for the general population using MyPlate or Healthy Eating Plate.  However, your caloric need will differ from someone who isn’t as active or as tall as you

My daughter is 2 years, 8 months old. She weighs 52 pounds and is 39 inches tall. I want to feed her healthier food. She already eats salads and a lot of water. What else can I get her to eat? Can she still be healthy?

I completely understand your concern, as we all want the best for our children.  Your daughter is at the top percentile for both her height and weight, though you should not worry about having to put her on a restricted diet for weight loss.  We want her to maintain her weight as her height catches up with her weight.  For children who are two years and older, our main focus is for them to eat well and exercise/play sufficiently for optimal growth. 

I have a sweet tooth. I like to eat candy bars and desserts. How do I know how much is too much and how much is okay?

Our diets consist of foods that have naturally occurring or added sugars. Natural sugars are found in fruits (fructose) and milk (lactose), while added sugars are sugars that have been added during preparation or processing or at the table. Major sources of food with added sugar are sodas, sugars, candies, cakes, cookies, pies, fruit punch, dairy dessert, ice cream, sweetened yogurt, and pastries.

I am a Type 2 diabetic, and I really want to know what foods are better for me and which ones aren't.

Foods that will be better for you as a diabetic will not be too much different from the foods that are better for the general population.  Let’s start with trying to incorporate diabetic superfoods into your diet.  These superfoods have low glycemic index, which moderate rise in blood glucose, and provide important key nutrients that are usually lacking in our western diet: calcium, potassium, fiber, magnesium, Vitamin A, C, E: 
  • Beans – they are low in fat, high in soluble fiber and packed with protein.