Healthy Eating Plan
A wholesome eating plan gives your body the nourishment it needs every day whilst staying within your daily calorie target for weight reduction. A healthy eating plan also will lower your risk for cardiovascular disease and other health conditions.
A healthy eating plan:
- Emphasizes vegetables, fruits, whole grains, and low-carb or salty dairy products
- Includes lean meats, fish, poultry, beans, legumes, and nuts
- Limits saturated in trans fats, sodium, and added sugars
- Controls portion sizes
To lose weight, most people will need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).
To get a weight loss of 1–1 1/2 pounds per week, daily consumption ought to be reduced from 500 to 750 calories.
Eating programs that contain 1,200–1,500 calories each day will help many women get rid of weight safely.
Eating plans which contain 1,500–1,800 calories daily are suitable for men and for women who weigh more or who exercise frequently.
Very low calorie diets of over 800 calories per day shouldn’t be used unless you are being tracked by your doctor.
Tipsheet: Eating Healthy When Dining Out
This section offers a number of tips for how to eat healthfully when dining out, a shopping list for maintaining a well-stocked healthier kitchen, and options for choosing low-calorie foods rather than higher calorie ones.
Regardless of whether you’re trying to shed weight, you can eat healthy when dining out, if you know how.
Thus, if you’re treating yourself to a meal out, here are a few tips to help ensure it is a dining experience that is both delicious and good for you.
Can the restaurant:
- Serve margarine rather than butter with the meal?
- Serve fat-free (skim) milk rather than whole milk or cream?
- Trim visible fat from poultry or meat?
- Leave all butter, gravy, or cream sauces off a dish?
- Serve salad dressing on the side?
- Accommodate special requests?
- Use less cooking oil when cooking?
Select foods which are:
- Steamed in their own juice (au jus)
- Lightly sauteed
Tipsheet: Eating Healthy Immune Food
Trying different ethnic cuisines to give yourself a taste treat is potential while counting fat and calories. Many ethnic cuisines offer lots of low-carb, low-carb choices.
Therefore, if you would like to eat healthier and still have lots of different choices, have a taste experience with cultural foods. Here’s a sample of healthy food choices (lower in fat and calories) and provisions to look for when making your selection:
- Zheng (steamed)
- Jum (poached)
- Kao (roasted)
- Shao (barbecued)
- Steamed rice
- Dishes without MSG added
- Red sauces
- Primavera (no cream)
- Piccata (lemon)
- Sun-dried tomatoes
- Crushed tomatoes
- Lightly sauteed
- Spicy chicken
- Rice and black beans
- Salsa or picante
- Soft corn tortillas
Tipsheet: Healthy Eating Starts With Healthy Food Shopping
Employing a shopping list and keeping a well-stocked kitchen can help lessen the time you spend cooking healthy meals. Read the labels as you shop, and concentrate on serving size and servings per container. Compare the overall calories in similar products and pick the lowest calorie ones.
Thus, shop for fast, low-fat food items, and fill your kitchen cupboards with a source of reduced calorie basics like these:
Fat-free or low-fat milk, cheese, yogurt, and cottage cheese
moderate or diet margarine
Egg whites/egg substitutes
Whole-wheat sandwich breads, bagels, pita bread, English muffins
Soft corn tortillas, low-fat flour tortillas
Low-fat, low-sodium crackers
Plain cereal, cooked or dry
White-meat chicken or turkey (remove skin)
Fish and shellfish (not battered)
Beef: round, sirloin, chuck arm, loin, and extra-lean ground beef
Pork: leg, shoulder, tenderloin
Dry beans and legumes
Fresh, frozen, canned fruits in light syrup or juice
Fresh, frozen, or no-salt-added canned veggies
Low-fat or fat-free salad dressings
Mustard and catsup
Jam, jelly, or honey
Herbs and spices
original article can be found here.