🥗 Healthy Eating & Lifestyle Guidance from a Georgetown Adult Medicine Specialist
- Dr. Mohammad Al Darawsha MD
- Apr 15
- 3 min read
At Wellness Bay Primary Care, we believe that small, consistent habits — not crash diets — create lifelong wellness. Whether you’re managing your weight, improving your energy, or preventing chronic disease, it starts with smart eating and sustainable routines.
If you're searching for trusted Georgetown adult medicine guidance from a clinic that listens, educates, and personalizes your plan, we’re here for you.
🔢 How Many Calories Do You Need Per Day?
Your daily calorie needs depend on your weight, age, activity level, and overall health. A simple guideline is:
13–15 calories per pound for weight loss
15–17 calories per pound for maintenance
18–20+ calories per pound for weight gain or athletic training
📌 Example: A moderately active adult weighing 180 lbs typically needs ~2,400–2,600 calories daily to maintain their weight.
Your primary care physician near me can help calculate your ideal intake based on labs, goals, and chronic conditions.
🍽️ What Should Your Macros Look Like?
A balanced meal plan generally follows these macronutrient guidelines:
45–55% Carbohydrates – Whole grains, fruits, vegetables
20–30% Fats – Avocados, olive oil, nuts, fatty fish
15–25% Protein – Chicken, eggs, legumes, tofu
⚖️ Adjust these based on your goals (e.g., more protein for muscle maintenance or weight loss).
As a family medical center of Georgetown TX, we provide customized nutrition plans for adults and seniors — no one-size-fits-all approach.
🏃♂️ Healthy Lifestyle Habits for Daily Living
Your body thrives with structure. Here’s what we recommend:
🏋️♂️ Weekly Exercise Goals:
Cardio (150 mins/week): Walking, biking, swimming
Strength training (2–3x/week): Resistance bands, light weights
Flexibility/balance (daily): Yoga, stretching, tai chi
🧠 Bonus: These support cognitive health, blood sugar control, and mood.
😴 Sleep Recommendations:
7–9 hours per night for most adults
Stick to a regular bedtime
Avoid screens, large meals, and caffeine near bedtime
☕ Caffeine & Alcohol – What’s Safe?
Caffeine:
Max 400 mg/day (≈ 3–4 cups coffee)
Avoid late afternoon to protect sleep
Alcohol:
Max 1 drink/day (women), 2 drinks/day (men)
Avoid if taking certain meds or managing liver, heart, or mental health conditions
We offer comprehensive primary care that supports your goals while being mindful of long-term safety.
🏥 Serving Georgetown TX, Williamson County, and the Austin Area
📍 Wellness Bay Primary Care
4887 Williams Dr Ste 107, Georgetown, TX📞 512.588.7008
✅ Accepting Medicare✅ Accepting Insurance✅ Accepting New Patients✅ Same-Day Appointments Available
❓ Healthy Living FAQs – From a Georgetown Adult Medicine Specialist
1. How much protein should I eat daily?
Aim for 0.36–0.6 grams per pound of body weight, or more if you’re active or trying to lose weight.
2. What’s a good way to start eating healthier?
Begin with small swaps: more fiber, less sugar, more water. Our doctors in Georgetown TX can help you build a plan.
3. Can poor sleep affect my metabolism?
Yes — inadequate sleep can lead to weight gain, insulin resistance, and fatigue. Prioritize rest as much as nutrition.
4. Should seniors follow the same exercise guidelines?
Yes, but adapted for mobility and strength. We customize safe, achievable plans for all fitness levels.
5. What’s the first step if I want to improve my habits?
Schedule a visit. We’ll assess your labs, weight, activity level, and goals — and create a plan together- Georgetown Adult Medicine Specialist
📞 Call 512.588.7008
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