Wednesday, May 17, 2017

Healthy Eating for a Healthy Weight

A healthy lifestyle involves many decisions. One of them is the choice of a diet or a balanced diet plan. So how do you choose a healthy eating plan? First, define what a healthy diet plan is.

According to the Dietary Guidelines for Americans, a healthy eating plan takes into account the following:

  • Emphasizes the importance of fruits, vegetables, whole grains, milk and non-fat or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Contains little amount of saturated fats, trans fat cholesterol, salt (sodium) and additional sugars
  • It stays within your daily calorie needs

Healthy Eating for a Healthy Weight
Eat healthily and enjoy your meals!

A healthy eating plan for maintaining healthy weight includes a variety of foods that you may not have considered. If "healthy eating" makes you think of foods you can not eat, try to focus your attention on all the new foods you can eat:

  • Fresh fruits: Do not think only of apples and bananas. Those are excellent choices but try some "exotic" fruits as well. How about a mango? Or a juicy pineapple or a kiwi! When it is not the season of your favorite fresh fruit, you can try the frozen, canned or dried versions of the fresh fruits you like. One caveat about canned fruits is that they may contain additional sugars or syrups. Be sure to choose the fruit varieties that are packaged in water or in your own juice.
  • Fresh Vegetables: Try something new. You may find that you like grilled or steamed vegetables seasoned with herbs that you have not tried, such as rosemary. You can soften the vegetables in a nonstick skillet with a little spray oil. Or try frozen or canned vegetables to prepare a quick accompaniment, just need to microwave and heat up. When you try canned vegetables, seek for those that come without extra salt, without butter or cream sauces. Commit to go to the vegetable section and try one new vegetable per week.
  • Calcium-rich foods: You might automatically think of a glass of low-fat or fat-free milk when someone says you should "eat more dairy products." But what about low-fat and fat-free yogurts that do not contain additional sugars? These come in a wide variety of flavors & can be an excellent alternative choice for desserts for those who like sweet.
  • The newer version of an old acquaintance: if your favorite recipe comes with fried fish or breaded chicken, try baking them or grilling them for healthier variations. You may even be able to try a recipe that carries dry beans instead of high-fat meat. Ask your acquaintances or search the internet for less calorie-containing recipes, you may be surprised to find you have a new favorite dish!
Also read: How To Stop Overeating And Having a Healthy Weight

Take a look at these healthy eating plans and see what you can eat!

  • Plan of feeding of Plan Pyramid is based on the likely number of calories your body needs according to your height, weight, age, sex, and activity level. The plan gives you the amounts you should eat daily from different food groups, to meet the calorie target to consume.

No matter which of these diet plans you choose, you'll find healthy food recommendations that you can enjoy.

Do you have to give up your favorite comforting food?

Do not! Healthy eating is based on balance. You can enjoy your favourite foods even if they are high in calories, fats or additional sugars. The key is to eat them only from time to time and balance them with healthier foods and more physical activity. 

Some general tips on comforting foods:

  1. Eat them less often. If you usually consume these foods every day, reduce the frequency to once a week or once a month. That way, you will reduce the calories you eat by not consuming food so often.
  2. Eat smaller portions. If your favorite high-calorie food is a chocolate bar in the evening, consume one of smaller size or only half a bar. But be careful. This process works well for some people, but others may find it tempting to have their favorite food available, even in smaller quantities.
  3. Try a less calorie version. Use low-calorie ingredients or prepare in a different way. For example, if the macaroni and cheese recipe you use carries whole milk, butter, and natural fat cheese, try to make it with nonfat milk, less butter, low-fat cream cheese, fresh spinach, and tomatoes. Just remember that you should not increase the size of your portions. 

The important thing is that you can find a way to include almost all foods in your healthy eating plan and still lose weight or maintain a healthy weight. 

Also read: 
12 Best Spices to Lose Weight Fast
11 Surprising Tips to Lose Belly Fat Naturally

The key is to be consistent and always take healthy choices in your diet. If you always choose healthy foods, over time you can have better-eating habits. By thinking more positively and concentrating on the foods you can eat, you will help yourself to establish healthy eating habits.


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