Introduction to The Eat Healthy Diet Plans
A wise man once said that your health relies on what you eat rather than what you avoid eating. Well, this statement might sound confusing or perhaps controversial, but there is a high percentage of truth in it. For instance, you may avoid eating animal products or red meat in fear of gaining weight due to high cholesterol intake.
However, in the real sense, you will be missing out on essential nutrients such as iron, zinc, protein, vitamin B12 and Omega-3 fatty acids. All these nutrients are important in various functions ranging from carrying oxygen around the body to support growth and development. Notably, the portions of food you eat are all that matter and this is where the importance of the eating healthy diet plan comes in.
Healthy diet plans, while eating well and moderately exercising for your freedom can go a long way to prevent lifestyle diseases and prolong your life. Furthermore, a good diet plan can help you watch your weight and maintain a well-toned body.
Sadly, very few people know how to create a workable and nutritional diet plan. Nevertheless, there is no shame in this. Most of us grew up knowing that if your meal had small portions of carbohydrates, proteins, and vitamins then you were good to go. However, times have changed and the masses have become more enlightened. We now have professional nutritionists who can help you come up with the perfect diet plan to suit your health needs.
The only shortcoming is that enlisting a nutritionist requires money. Sometimes you may even be required to undergo a short course on nutritional health. Nevertheless, with this write-up, all these measures won’t be necessary. We will bring you up to speed on the importance of eating well and exercising moderately for your freedom and how to create a healthy diet plan. Read on and find out more.
What is a healthy diet plan?
A healthy diet plan is simply a set of guidelines on what you should eat for every meal in order to achieve a specific objective relating to your health. It also involves regular exercises and various restrictions on the portions you eat in order to stay healthy and active. Timing is also another factor incorporated in a diet plan. Essentially, you cannot eat at any time, but at the same time, you are encouraged not to skip any meals.
Interestingly, there are so many types of healthy diet plans. Apparently, each diet plan has its own objectives. Some are designed for people living with diabetes while others are recommended for people striving to lose weight. Nonetheless, the main aim of all these diet plans is to help people live a much healthier lifestyle.
A few examples of the most popular healthy diet plans include:
– Raw food diet
– Weight Watchers diet
– Mediterranean diet
– Vegetarian and vegan diets
– Atkins diet
– Paleo diet
We must mention that exercising is also an essential part of a healthy diet plan. Essentially, you must work out at least once or twice a week for the recommended diet plan to achieve the desired results. This does not mean that you literally lift heavy weights or work your socks off in the gym to supplement your diet plan.
Importance of eating well and creating a healthy diet plan
The benefits of eating well, exercising and creating a workable, healthy diet plan cannot be understated. A good diet plan can go a long way to improve your quality of life and help you stay healthy. Here are additional benefits of enforcing a healthy diet plan.
1. Encourages regular meals a day
Regrettably, one of the major mistakes many people make is skipping meals, especially breakfast. This might put you at risk of experiencing hunger pangs during the day subsequently affecting your productivity. Fortunately, this won’t be the case if you have a diet plan. Seemingly, diet plans encourage people to eat regular meals at least 3 times a day with healthy snacks in between.
2. Helps in growth and development
Eating well also helps in the growth and development of the body. The food that you eat provides essential nutrients that strengthen your bones and teeth, repair damaged tissue, and improve your overall health for a well-toned body.
3. Boosts immunity
Another benefit of eating healthy and exercising is that these activities help boost your immunity. Your diet plan should have various mineral-rich foods that help fight diseases and flush out toxins, subsequently boosting your immunity. You will also have a lower risk of developing chronic diseases such as diabetes and cancer.
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4. Controls blood pressure
Eating a healthy diet helps lower blood pressure and keeps cholesterol levels within the desired target ranges. This is particularly important when managing chronic conditions such as diabetes. It also helps prevent other conditions such as hypertension, heart disease and other complications that may arise.
5. Reduces the risk of stroke and cardiac arrest
According to various studies, 80% of cases of cardiac arrest and stroke can be prevented by simply eating healthy, working out and sticking to a strict diet plan. Unfortunately, many people do not know this, and that’s why we are here to help. Apparently, foods such as almonds, green vegetables, peanuts, and hazelnuts are rich in Vitamin E, which is important in preventing blood clots that lead to heart attack.
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6. Aids in weight loss
Obesity has become a worldwide pandemic, and a majority of people normally create a diet plan to help them lose weight and reduce their calorie intake. Losing weight in a healthy way can go a long way to avert other conditions such as osteoporosis, heart disease, and some cancers.
7. Brightens your moods
Believing it or not, the type of food you eat has a direct relation to your moods. Some foods are known to stimulate the release of endorphin hormones that have a role in brightening your moods. Additionally, sticking to a strict diet plan brings a sense of self-gratification and satisfaction. Whether you want to lose weight or control blood sugar, you will certainly be happy if you manage to achieve your objectives by sticking to your diet plan to the end.
Creating a healthy diet plan is often a preserve of professional nutritionists. However, this does not mean that you have to spend money to hire one. The internet is awash with information on how to create your own diet plan without compromising your health. However, make sure that you gather insights from reputable sites only as some websites might have misleading information. Interestingly, you can also use some smartphone apps to create your plan.
Here are some of the factors that you should consider when creating a diet plan:
1. Food Groups
You need to understand all the available food groups before even attempting to develop your own diet plan. Sadly, most people eat food without knowing whether they are consuming carbohydrates or proteins. Understanding the different food groups will guide you on the portions you need for each meal. The main food groups include:
– Healthy Fats
Avoid processed foods as they contain artificial sugars and preservatives that may be harmful to your health.
2. Portion Sizes
Determining the portion sizes for each meal is the trickiest part considering the fact that the portions differ between men and women. However, we have compiled a general guide on the portions that should make their way to the table:
– Fruits – 2 cups of fruit
– Carbohydrates – 15 grams of carbs
– Grains – 5 ounces of grain
– Healthy fats – 3 cups of low-fat dairy, 5 teaspoons of oil
– Vegetables – 3 � cups of vegetables
– Protein – 6 ounces of protein
The above portions are the maximum you can eat in a day, especially if you want to watch your calorie intake. Based on these sizes, you can easily create a diet plan to suit your needs.
3. Overall Health
Your overall health will determine the type of diet plan you create. In essence, if you have a chronic condition such as diabetes, you will need a nutritional plan that is rich in multivitamins, chromium and magnesium, and organic ingredients such as bitter melon, aloe vera, and ginger. Consuming these nutrients in prescribed portions will help you manage your condition effectively.
Take Away, On The Eating Healthy Diet Plan
We cannot stop emphasizing that healthy diet plans while eating well and exercising moderately for your freedom, is perhaps the only way you can enjoy the finer things in life without worrying about getting sick. However, sticking to a strict dietary regime and workout plan requires a high level of discipline. Many people fail to follow this simple rule only to end up acquiring various diseases that they could have avoided. Fortunately, this does not have to be you. You can easily improve your health by sticking to a healthy diet recommended for you. Nevertheless, remember to consult an expert, preferably a professional nutritionist before attempting to create your own nutritional plan.
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