A healthy diet isn’t about strict limitations, staying thin or depriving oneself of that which the body craves and needs. A healthy diet plan should make you feel great about yourself by boosting your exterior looks and boosting your esteem levels and personal confidence. There is so much conflicting advice on diet and nutrition all over the internet. What’s recommended by one expert is put down by another and those on the receiving end of confusion are the readers who are ever seeking information. Let not your thirst for knowledge on diet plans and weight loss programs lead you astray. This article focuses on tips for healthy diet plans and how to go about them. If you’re not seeking for weight loss meal plan or something like 1200 calorie meal plan, our experts are always ready to help you.
How to design healthy diet plans
Before planning to diet your own customized healthy diet plans keep the simple tips in mind:
Keep it simple
Stop over thinking the whole diet plan. Being overly concerned with calorie counting and portion sizes causes paranoia and takes out the fun. Diet plans should be thought of based on freshness, variety, color and nutrient value. Incorporate healthy choices, favorite foods, easy recipes and fresh ingredients. Over time, your palate will get used to vary and the meals will seem more delicious and healthier.
Start and go slow
Drastic diet plans and changes aren’t smart or realistic. Rome wasn’t built in a day and no matter how cliché that sounds, it’s the plain truth. Drastic changes will only make you give up or start cheating sooner. Start small, with a salad, then try using olive oil instead of butter in your cooking. These minor changes will become habitual in the long run.
Moderation is paramount
Many people view eating as a do or die affair. Train yourself to eat as much as is needed by the body. Aim for satisfaction and not stuffing. Find a balance between minerals, vitamins, fiber, fat, proteins and carbohydrates ensuring each of these makes it to your plate at each meal. Having that slice of pizza for lunch isn’t all that bad as most blogs would make it look. Just make sure that you have veggies for dinner, in that way you’ll have balanced out your daily calorie intake.
Don’t ban foods completely
Banning food groups or specific foods only works in reverse as the brain gains more attraction towards that which the body is denied. Simply reduce intake, frequency and portions and the cravings will also go lower.
Less servings and portions
Order small sizes and portions when eating out, use small plates at home and if you aren’t satisfied, try filling up with veggies and fruits.
Food as nourishment
Eat to nourish the body and not to be done with it. Eat around people, chew slowly while taking your time, enjoy your meal and savor the textures and flavors. Learn to discern between hunger and thirst since thirst sometimes is mistaken for hunger. Eat breakfast and small meals in the day, eat dinner early and avoid late eating and snacking.
Vegetables and fruits
Stock your fridge with fruits and colorful vegetables. A colorful plate is a healthy, nutrition filled plate. Gain vitamins and nutrients from food first and pills later. Give priority to foods since pills can never be equated in the benefits provided.
Healthy fats and carbs
These include beans, whole grains, vegetables and fruits. Healthy carbs digest much slower, keep insulin and blood levels stable. Healthy fats are made up of polyunsaturated and monounsaturated fats such as peanut oil, canola oil, avocados, olive oil, pecans, hazelnuts, almonds, sesame and pumpkin seeds, sunflower, walnuts, soybean, corn, flaxseed oils, omega 3, and omega 6 found in sardines, mackerel, anchovies, herring and salmon.
Top on the list of foods that need to be reduced are refined sugars, white nutrient less rice, white flour, red meat, whole milk, vegetable shortenings, fried and baked foods, cookies, candies and crackers.
Give priority to proteins
They provide energy and growth, they are building blocks that maintain organs, tissues and cells. Protein intake should go up with age for better physical functions. The tip here is not to take too much but only that which is high in quality. Below is a diet plan list showing good sources of protein. Choose out of the below food groups.
- Poultry (Skinless)
-Lean ground beef
-Baked beans (canned)
- Eggs and milk
-Swiss cheese (low fat)
-Cheddar (low fat)
-Cottage cheese (non fat)
-Cream cheese (Low fat)
-Mozzarella (Non fat)
- Seed and nuts
- Other protenious options
Remember, proteins call for moderation. It is your duty to select foods that are low in fat and still keep your calorie count well balanced. Here is some protein diet plans that can help you to get rid of this confusions.
Is important for bone formation, growth and health. Recommended daily levels are 1000mg daily or 1200mg for those above 50 years of age. Calcium sources include cheese, yogurt, milk, crimini mushrooms, asparagus, Brussels sprouts, green beans, summer squash, cabbage, fennel, broccoli, celery, romaine lettuce, kale, collard greens, mustard greens, turnip greens, baked beans, black eyed peas, white beans, kidney beans, pinto beans and black beans.
Limit salt and sugar intake
Avoid sugared drinks, buy plain foods and sweeten them yourself or eat food that is naturally sweet. Always check labels before buying foods in stores. Sugar comes disguised as sucrose, glucose, maltose, fructose, dextrose, molasses, cane sugar, maple syrup, dextrin or maltodextrin and other concentrates.
Salt intake should be limited to 1500mg or 2300mg daily which equates to one salt teaspoon. Go for vegetables that are frozen or fresh and not canned. Avoid salty snacks, packaged and processed foods and reduce your diet salt levels. Up you fiber intake, go for natural and organic foods and always set aside time to prepare your own meals to your liking. Don’t overcook foods and be careful to always regulate cooking heat to retain more nutrients.
Start week with healthy diet plans
The One week healthy meal plan (in consecutive order of breakfast, mid-morning snack, lunch, late afternoon snack and dinner):
- Scrambled eggs and grapefruit
- 20 almonds
- Turkey wrap and an apple
- A slice of string cheese
- Spicy chicken pasta with salad and vinegar, olive oil dressing
- Two toast slices with peanut butter, skim milk and a banana
- Two small raisin boxes
- Leftover spicy chicken pasta from previous day
- Non fat Greek yogurt
- Miso salmon with steamed broccoli
- Lean eggs, ham and one large grapefruit
- Mixed nuts, a cupful
- Cheese and black bean burrito and an apple
- A slice of string cheese
- Veggie burger, sweet potato fries and salad with vinegar, olive oil dressing
- Waffles with greek yogurt
- Fruit salad
- Gobblegauc sandwich and an apple
- One banana and a slice of string cheese
- Steamed pesto snapper, brown rice and steamed rice
- Non fat greek yogurt and grapefruit
- One luna bar
- Mixed vegetable salad and almonds
- Steamed baby carrots and hummus
- Chicken and spinach parm with brown rice and steamed snow peas
- Vegetable omelet and one banana
- One slice string cheese
- Turkey wrap and one apple
- Cherry tomatoes and hummus
- Lemon chicken with stir fried broccoli and sugarless fudgsicle for dessert
- Bran cereals and skim milk and an orange
- Fresh fruit juice
- Chicken wrap with no mayonnaise and plenty of vegetables
- Greek yogurt
- Penne, chicken Marengo with steamed broccoli and cauliflower