Dear Donovan,

I've been on a weight-loss diet for a month now. It is going on very well and I have lost a few pounds.

I am working hard to maintain my diet and exercising as I have reduced my caloric intake.

My concern is the right meals to eat. I'm not sure what foods to eat sometimes and I really don't want to put on any weight. Could you please help me with some healthy, low-calorie meals or foods that I can eat, in order to not regain the weight.

I am very passionate about nutrition and wellness in general, and so I am very happy to hear that your weight-loss programme is going great. However, it would have been good if I had an idea of your present food intake.

Going forward, you will have to tweak your weight-loss programme or else you could reach a plateau. You can decide whether you are going to address your programme on a weekly or a bi-monthly basis. In order for you to continue to lose weight, you will have to continue to reduce your calories in a healthy way and you can do this by cutting the calories from your food and adjusting your exercise regimen.

Please note that you will need to not only focus on the quantity of your food, but you will need to pay strict attention to the quality of your food as well. So, for example, you can have baked chicken instead of fried chicken. You could also increase the duration/intensity of your exercise programme. In my opinion, it is best to do more cardiovascular exercises and ensure that your calorie intake is less than your calorie output. If your calorie input is the same as your calorie output, a weight plateau could occur.

Calorie, simply put, is the amount of energy present in our foods. In order to lose one pound per week, you would have to reduce your calorie intake by at least 500 calories per day because 500 calories is equal to one pound.

In general it is best to have your weight-loss programme supervised by a nutritionist and other qualified health professionals as one weight-loss programme does not fit everyone.

It is very important that persons with health challenges — hypertension, diabetes, ulcers etc — monitored while on a weight-loss programme. For the continuation of your weight-loss programme, here are some healthy suggestions for breakfast through to dinner. Take one option per day for each category.

Breakfast

Two-three fruits or yogurt plus one fruit or steamed vegetables, two fingers of green bananas and a slice of pumpkin or Six to eight ounces of light porridge/shake

Mid-morning snack

One fruit or one yogurt cup or 12 ounces of green juice.

Lunch

Protein with raw or steamed vegetables or 16 ounces of light soup or Six to eight ounces of a meal replacement shake or Steamed vegetables, two fingers of green bananas, one piece of sweet potato

Mid-evening snack

Coconut water or Carrot juice or One fruit.

Dinner

Light soup or two - three fruits or Protein plus raw vegetables only or a raw vegetable salad.

We will answer your weight - related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to wilsonn@jamaicaobserver.com.