Are you thinking of going on a diet? There are many types of diets,
from healthy ones to fad diets. Read on to know about a healthy diet
plan.
A healthy diet is a key ingredient to a long and healthy life.
Finding the right diet can be an intimidating task. Most of us try tons
of fad diets only to realize that the results are either temporary or
not what we expected.
A healthy diet does not have to include tasteless and bland food. The key is to eat everything in moderation. Our body requires proteins, carbohydrates, fats, minerals and vitamins apart from fibers, antioxidants and fluids. These can be ensured only by a healthy diet plan. We do not need to starve ourselves to lose weight. All we need is a well-planned healthy weight loss diet plan.
A nutritious diet ensures to help maintain a healthy Body Mass Index (BMI) and also reduces the risk of several debilitating diseases like cancer, cardiovascular ailments, diabetes, osteoporosis and stroke.
Healthy Diet Meal Plan
For any healthy diet meal plan, it is important to set realistic and attainable goals. The main goal should not only be to lose weight but also, to provide our body with all the necessary nutrients. You can start by following the basic guidelines below.
To increase your metabolism consume 4 to 6 meals instead of 3 meals. It is not advisable to go without eating for more than three hours.
Have lots of water.
Inclusion of fruits and vegetables is a must. Try to include at least 5 vegetables and fruit servings each day. For example you can try to incorporate fruits by including bananas in cereals, strawberries in yogurt and cherries for dessert.
Include whole grains in your diet. e.g foods like oatmeal, brown rice and crackers. Stay away from refined grains such as pasta and white rice.
Try to use olive oil while cooking.
Try to avoid red meat and include low-fat meat and poultry. Example: chicken breast or grilled salmon
Try to increase the intake of dark-colored vegetables. They are packed with antioxidants and vitamins.
Healthy Food Groups
Only one kind of food cannot provide all the necessary nutrients required by our body. For a healthy diet, it is necessary to incorporate all the food groups. There are five main healthy food groups:
Fruits
Vegetables
Cereals and Pulses
Dairy
Poultry, fish and meat products
A balanced diet of all the above groups will ensure essential nutrients. Also keep in mind that it is not only a requisite to include all the food groups, but also a variety of food items within each food group. It is crucial to understand that lack of consumption of any of the food groups and nutrients will result in accumulation of toxins in the body, resulting in chronic diseases in the long run.
Moderation
One crucial fact that people tend to forget is that our mind is full before our brain realizes it. Eat slowly. Do not have your meal while watching T.V. Take breaks while eating. If you are still hungry after five minutes, then continue with your meal. The key is moderation in eating a healthy diet. Plan your diet to help manage diseases like diabetes and high cholesterol.
Food Myths and Facts
There are lots of myths and misconceptions about food and our eating habits. Here are some of them.
Myth Fact
Eating most of your calories in the evening promotes weight It does not matter when you eat it, you will gain weight if you eat more calories than you burn
Fat free is calorie free Some people consume an excess amount of fat-free food. What they do not realize is that these foods will probably contain the same amount or sometimes even more calories than their original versions
Carbohydrates (or sugars) cause weight gain Any kind of food group does not cause weight gain unless it is consumed in excess. Some people who consume a diet with excess carbohydrates and not enough proteins and fats tend to get hungry, which results in overeating
Exercise makes you eat more Research has shown that people who exercise for 20 minutes or more do not eat more than usual
It is important to realize the connection between a wholesome balanced diet and good health. To maintain good health, one needs to follow a healthy diet plan and lead a healthy lifestyle.
A healthy diet does not have to include tasteless and bland food. The key is to eat everything in moderation. Our body requires proteins, carbohydrates, fats, minerals and vitamins apart from fibers, antioxidants and fluids. These can be ensured only by a healthy diet plan. We do not need to starve ourselves to lose weight. All we need is a well-planned healthy weight loss diet plan.
A nutritious diet ensures to help maintain a healthy Body Mass Index (BMI) and also reduces the risk of several debilitating diseases like cancer, cardiovascular ailments, diabetes, osteoporosis and stroke.
Healthy Diet Meal Plan
For any healthy diet meal plan, it is important to set realistic and attainable goals. The main goal should not only be to lose weight but also, to provide our body with all the necessary nutrients. You can start by following the basic guidelines below.
To increase your metabolism consume 4 to 6 meals instead of 3 meals. It is not advisable to go without eating for more than three hours.
Have lots of water.
Inclusion of fruits and vegetables is a must. Try to include at least 5 vegetables and fruit servings each day. For example you can try to incorporate fruits by including bananas in cereals, strawberries in yogurt and cherries for dessert.
Include whole grains in your diet. e.g foods like oatmeal, brown rice and crackers. Stay away from refined grains such as pasta and white rice.
Try to use olive oil while cooking.
Try to avoid red meat and include low-fat meat and poultry. Example: chicken breast or grilled salmon
Try to increase the intake of dark-colored vegetables. They are packed with antioxidants and vitamins.
Healthy Food Groups
Only one kind of food cannot provide all the necessary nutrients required by our body. For a healthy diet, it is necessary to incorporate all the food groups. There are five main healthy food groups:
Fruits
Vegetables
Cereals and Pulses
Dairy
Poultry, fish and meat products
A balanced diet of all the above groups will ensure essential nutrients. Also keep in mind that it is not only a requisite to include all the food groups, but also a variety of food items within each food group. It is crucial to understand that lack of consumption of any of the food groups and nutrients will result in accumulation of toxins in the body, resulting in chronic diseases in the long run.
Moderation
One crucial fact that people tend to forget is that our mind is full before our brain realizes it. Eat slowly. Do not have your meal while watching T.V. Take breaks while eating. If you are still hungry after five minutes, then continue with your meal. The key is moderation in eating a healthy diet. Plan your diet to help manage diseases like diabetes and high cholesterol.
Food Myths and Facts
There are lots of myths and misconceptions about food and our eating habits. Here are some of them.
Myth Fact
Eating most of your calories in the evening promotes weight It does not matter when you eat it, you will gain weight if you eat more calories than you burn
Fat free is calorie free Some people consume an excess amount of fat-free food. What they do not realize is that these foods will probably contain the same amount or sometimes even more calories than their original versions
Carbohydrates (or sugars) cause weight gain Any kind of food group does not cause weight gain unless it is consumed in excess. Some people who consume a diet with excess carbohydrates and not enough proteins and fats tend to get hungry, which results in overeating
Exercise makes you eat more Research has shown that people who exercise for 20 minutes or more do not eat more than usual
It is important to realize the connection between a wholesome balanced diet and good health. To maintain good health, one needs to follow a healthy diet plan and lead a healthy lifestyle.
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