At 5′3 I weigh 160 and I am 18. I do both cardio and strength training 3-6 times a week for between an hour and an hour an a half a day.

I usually start my day with oatmeal. Than I eat several small snacks that are usually fruit throughout the day. For lunch I make sure to have whole grains as well as proteins. Same with dinner. I am ALWAYS drinking water through out the day.

Overall, I typically eat:

2-4 servings of whole grains
2-4 servings of fruit
2-3 servings of veggies
and 1-2 servings of dairy (Im not big on eating dairy products for weight loss).
Along with 32oz + of water a day.
I eat about 1300-1500 calories a day.

Is all of my diet acceptable for weight loss? Or should I change it somehow? Thanks!

First I must say congratulations on your effort to maintain a healthy weight. I observe that you are trying to consume a wide variety of foods except I have not seen any natural form of starchy carbohydrate. You need to include foods such as yams, potatoes, pumpkins, cassava, breadfruit, green bananas, etc.

Your servings of vegetables should be far more than that of fruits. You did not note what vegetables you consume or in what form. However I will assume you choose a very wide variety of vegetables. And you should have at least a half of the amount of vegetables you eat raw. 60% of your diet should be of vegetables.

I will assume that you also eat a very wide variety of fresh raw fruits. 20% of your meals should be of fruits.

Whole grains, seeds, nuts, peas, beans, meats, dairy products, fish and other fleshy sea foods would come under the protein category which should make up 10% of your diet. While you do not want to over indulge in fat consumption, it is important that you include fats in your diet. This includes saturated fats since these are very important for among other things, the ultimate production of hormones necessary for all body functions. It means then that of your 10% protein, you could allow at least 10% fat.

The other 10% of your diet should be of starchy carbohydrate, mainly of that which is mentioned above.

For proper toxin flush, metabolism, cooling down and overall skin and cells’ health, you should be drinking 8 to 10 eight ounce glass of water each day. ie. at least 64 oz per day.

If you stick to the above mentioned food ratio, you will find that you’ll remain within the low calorie bracket since most of your meals would be of low calorie foods. Processed carbohydrates are high in calories. Natural foods are low in calories.

You may look at the following link for more detailed information: http://answers.yahoo.com/question/index;_ylt=Apb49o0_0NIJJ0bTC.3wGkrty6IX;_ylv=3?qid=20090205075625AAF8aMT&show=7#profile-info-Th1EmKVtaa

Keep up the good work.