Health Watch — Weight Loss: Meal Planning

Health Watch is a Public Service of the Office of News and Publications  and is intended to provide general information only and should not replace the advice of a medical professional. You should contact your physician if you have questions about any of these topics.

This week on Health Watch, we’re talking about losing weight. Weight loss boils down to eating fewer calories than you use, but you need to make sure that what you eat provides the nutrition you need.

Dr. Jo Ann Carson, a registered dietitian at UT Southwestern Medical Center, says the key to healthy weight loss is planning nutritious meals. She recommends eating a “healthy plate.” Start with half a plate full of low-carbohydrate vegetables, such as broccoli, green beans or leafy greens. Then add a quarter plate of high-fiber carbohydrates, such as dried beans, whole-wheat pasta, sweet potatoes or fruit. Then fill out the last quarter of your plate with lean protein, such as chicken, salmon or lean beef. Keep your portions small. Large portions of even healthy foods can make you gain weight. And don’t skip meals. That slows your metabolism so you burn fewer calories, and you’re more likely to lose your willpower when you’re hungry.

Visit to learn more about UT Southwestern’s clinical services in nutrition.


August 2008

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