Maintenance Dietary Guidelines
By Susan Manez, MS, RD, CDN
Now that you have achieved your goal weight, the most difficult part of your journey has begun. When actively losing weight your diet plan is much more structured and restrictive, but when it is time for you to maintain your weight there are a lot more variables. However, this does not mean you have to struggle with maintenance. Remember, always refer to the basics if you find yourself regaining weight. If you’re struggling with what foods to choose, ask your nutrition team for help.
When starting maintenance, begin by slowly introducing new foods in small portions. Your dietitian/nutritionist will advise you which foods to begin, what portion sizes to try and how frequently you should be eating these new foods. Be sure to still consume adequate amounts of protein daily (60-80 grams per day). Below is a list of healthy foods you may begin introducing now that you are at your goal weight.
| Food Choice | Portion Size |
|---|---|
| Dry-roasted or raw nuts/seeds, lightly salted or unsalted | 100 calorie pack or ¼ cup |
| Avocado | ¼ of large or 1/3 of a small |
| Oils (walnut, canola, olive, coconut, peanut) | 1 tablespoon maximum |
| Nut butters (all natural with no added sugar) | 1 tablespoon |
| Hummus | 1 tablespoon |
| Guacamole | 2 tablespoons |
| Vinaigrette Dressing | 2 tablespoons |
| 2% fat cheese | 1 ounce |
| Ground flax seed/meal | 2 tablespoons |
| 2%/reduced fat yogurt (<10 grams carbohydrates) | 6 ounces |
| Food Choice | Portion Size |
|---|---|
| Beans/legumes | 1/3 – ½ cup |
| Sweet potato | ½ small |
| 100% whole wheat bread | 1 slice (100 calories or less) |
| Low sugar granola (ie Bare Naked Fit brand) | ¼ cup |
| Stone ground or old fashioned oats | ½ cup prepared with water |
| High Fiber/protein cereal (ie Kashi brand) | ½ cup |
| Grains (farro, barley, brown rice, quinoa) | 1/3 – ½ cup prepared |
| 100% whole wheat pasta | ½ cup prepared |
| Whole grain crackers | 100 calorie serving |
| Peas/corn | 1/3 – ½ cup cooked or 1 small ear of corn |
| Popcorn | 1-2 cups popped |
| Protein Bar | <200 calories, 10+ grams protein, <15 grams carbs |
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