Healthy Eating Diets

Talking about healthy eating diets, we’ve all been there, done that. We cheated because of the temptations of fast foods, chocolates and many other things considered as a breach of good dieting conduct.  However following a healthy eating plan, combined with some basic regular exercise is the key to a longer and healthier life. Here are some ideas and tips to get on and stick to a healthy plan.

The Key Is Balanced Diet Menu

The human body has some standard minimum nutritional requirements that need to be fulfilled every day. Here are the standard figures for all the nutrients to help you know whether or not you are following a balanced diet menu:

Carbohydrates

Recommended Intake: It is recommended that you obtain 45-65% of your daily calorie intake from carbohydrates.

Sources Of Carbohydrates

Whole grains, beans, legumes, nutrient-rich fruits, milk, corn, and other foodstuff made from sugar are all rich sources of carbohydrates. Limit your sugar intake from candy and other sweet products.

Protein

Recommended Intake:It is recommended that 10-35% of your daily calorie intake should be obtained from proteins.

Sources Of Protein

Protein is found in many plant as well as animal sources. Legumes, nuts and seeds, poultry, meat and dairy products as well as sea-food are rich sources of proteins.

Fat

Recommended Intake:It is recommended that you should obtain 20-35% of your daily calorie intake from fats. However you have to limit your saturated fat intake to 10% and the intake of trans fat should not exceed 1%.

Fat Sources

Nuts and oils like canola oil and olive oil are sources of good fats whereas saturated fat is found in coconut oil, red meat, poultry and butter. The sources of trans fats are crackers, cookies, chips, doughnuts, and many other fried or baked snacks.

Cholesterol

Recommended Intake: It is recommended that your daily cholesterol intake should not exceed 300 milligrams.

Cholesterol Sources

Common sources of cholesterol are meat, poultry, seafood, eggs and dairy products.

Fiber

Recommended Intake: The daily fiber requirement varies according to gender. The daily recommended fiber intake for males is 30-38 grams where as for women it is 21-25 grams.

Sources Of Fiber 

Vegetables, wheat bran, other whole grain, oats, dried beans, fruits like apples and oranges are rich sources of fiber. Fiber prevents constipation and helps to maintain healthy cholesterol and blood sugar levels.

Eating Healthy For Weight Loss

Healthy diet for weight loss will not make you starve. It will lead to overall health and fitness of the body. Here are some basic rules to follow in a healthy eating plan:

Avoid Junk food

junk food and soft drinks do not form good diets

Potato chips, ice-cream, biscuits, pastries, milk shakes, pizzas need to be avoided. In case it is impossible for you to totally give up the junk food, try cutting it down slowly until you are confident enough that you can live without it. Try to think of healthier substitutes in the fast food section. For example if you feel like having a tempting pizza on the go, pick a whole-wheat pizza instead of the regular one. In case you feel you cannot resist the temptation, have your favorite fast food once a week but in moderation. Avoid eating too much cheese every day, try and restrict/lower the usage of cheese in your food.

Drink Pure Water

drinking pure water is important in any weight loss program

There is a large number of people who are simply addicted to soft drinks. Diet soda is another popular option that people feel helps them in reducing the calorie intake. Even if diet soda might be less on the calorie count than the regular soda, some recent studies have suggested that drinking any type of soda results in obesity and can also lead to other health problems. Make sure you avoid soda, and have healthier options like fresh fruit juice , skimmed milk, lemonade or pure water. Drinking clean, pure water is one of the essentials in any healthy eating plan.

 

Vegetarian Diet Option

Although many people do not believe that a vegetarian diet is sufficient on the nutrition meter,  vegetarian diet has plenty of healthy and delicious substitutes for the nutrients provided by meat and other non-vegetarian sources. A diet with fresh vegetables, fruits and nuts, and other foodstuff like tofu, is not only delicious but can be a great healthy option for a healthy eating plan. For all the people who are hardcore non-vegetarians, and just can’t do away with meat, make sure you don’t overdo the meat intake and balance it out with sufficient number of vegetables and fresh fruits. To keep the meat intake in moderation try incorporating meat substitutes like tofu in your diet.

 Healthy Weight Loss Lifestyle

No healthy diet or eating plan will truly work unless supplemented by a regular fitness regime. Burning calories is of utmost importance for a healthy lifestyle and weight loss and for maintaining perfect weight. Make sure you work out for a minimum of 30 minutes every day. Try walking, rebounder exercise, aerobics, yoga, swimming, dancing or any physical activity that you like. A good workout every day will definitely improve your health and help you create a healthy lifestyle.

Long Term Success In Healthy Lifestyle

Healthy lifestyle cannot be limited to a week, a month, or a year. Always aim for long term and permanent fitness. Eating healthy needs to be done regularly; only then will it help you. Practicing a healthy diet for a few weeks and then switching to a drastically unhealthy diet will harm you. You need to be determined and focused on your fitness and follow a healthy eating diet rigorously.

By Uttara Manohar
Published: 2/20/2008

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