Eating healthy foods is important to make sure your body gets the nutrients it needs every day. It is also important to stay within your daily calorie goal, whether it is designed to help you lose, gain or maintain your current weight. Healthy eating will help you reduce your risk of chronic diseases, such as diabetes, some cancers, heart disease, high blood pressure, stroke and many others. Using MyPlate can help you achieve your health goals and, perhaps, extend your longevity. Diet Meal Plans
By planning your meals ahead of time
you are more likely to choose healthy foods rather than choosing foods for convenience. The U.S. Department of Agriculture has designed a simple tool to help people eat healthy at any age. MyPlate.gov is a consumer-oriented website that shows people how to eat healthy, how much they should eat, and what foods they should and should not eat. It is possible to access MyPlate via laptop, cell phone, Alexa or printed brochures.Kids and needlesRead moreRoad to WellnessBefore heading to the grocery store, it can be helpful to sit down and think about what it takes to come up with a healthy eating plan. According to MyPlate, eating healthy requires only three simple steps:Meet your nutritional needs primarily through food and beverages. Many people find that cooking and packing their meals over the weekend for the following week helps them stay committed to healthy eating.
Depending on your taste preferences, your menu should include:
- Lots of vegetables and fruits. A general rule of thumb is that vegetables and fruits should take up half of the plate.
Whole grains. At least half of the grains should be whole grains, which provide more fiber and nutrients than refined grains. You can look for terms such as “100 percent whole wheat” or “100 percent whole grain” on labels.
Fat-free or low-fat dairy products contain calcium and other essential nutrients, but have fewer calories.
Lean meats and other protein sources, such as beans, eggs and nuts.
Limit saturated and trans fats, sodium or added sugars. If you use ingredients such as mayonnaise, butter or salad dressing when cooking, try those with fewer calories and less total, saturated and trans fats. - If you use ingredients such as mayonnaise, butter or salad dressing in your cooking, try those that are lower in calories and total, saturated and trans fats.
Include portable snacks and dinners in your supermarket shopping.
Fruits, washed and diced veggies, yogurt, low-fat cheeses, crackers or whole-grain breads, almonds, and low-fat turkey slices are examples.
Also, consider buying a week’s worth of food storage containers. That way, if you prepare meals on a weekly basis, you’ll have an organized way to store them to go.
Aspects to take into account
Making healthy food choices is important for your body regardless of your weight. It’s not just about the number on the scale. However, if you are working to reduce your waistline, diet will be very important.
To lose weight, you generally need to reduce the amount of calories you eat and increase your physical activity, or the calories you burn. The National Institutes of Health indicates that if you want to lose 1 to 1.5 pounds per week, your total daily calorie intake should be reduced by 500 to 750 calories. This does not mean that you should cut out all foods. You must eat to stay healthy.
For most women, eating between 1,200 and 1,500 calories a day can help them lose weight safely. For men or women who weigh more or exercise regularly, an eating plan that contains between 1,500 and 1,800 calories a day can help you lose weight safely.Don’t go on diets with less than 800 calories a day without talking to your doctor first. He or she will want to supervise you if this ends up being necessary for your health. Diet Meal Plans
