Balanced Diet Menu

A balanced diet is the most effective way to lose weight and is a healthy alternative to fad and crash dieting. The guide to a balanced diet menu below will enable you to lose weight and diet in a healthy way and enjoy your food.

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There are many balanced diets, from balanced vegetarian diet to all foods allowed ones, and you can choose whichever one you want or construct your balanced menu from the general guidelines below.

The advantage of a balanced diet is that its menu provides your body everything it needs, so you are healthy and thus more likely to lose weight as well.

Balanced Diet Menu And Weight Loss

The  great advantage of a diet menu that is balanced is that it allows you to lose weight naturally rather than having to give up a food group or do the fad or crash diets which are not necessarily healthy and especially in the long run will not sustain your body.

Composition of Balanced Diet Menus

Most nutrition experts agree that balanced diet menus are based on three basic concepts:

1. Balance

Generally, health professionals recommend a diet consisting of the following:

Carbohydrate intake : 55-65%

Protein intake 10-20%

Fats Up to 15 – 25%

2. Moderation

Many dieting programs are successful simply because they are very good at helping people learn to plan portion sizes.

Generally the accepted wisdom is that meals should be eaten 3 – 5 times a day and this will have the affect of decreasing hunger pangs and the desire to overeat.

You can eat the meals at any time of day and one rule is to always eat breakfast as it’s the most important meal of the day. Skipping brakfast is not good for the smooth functioning and overall health of your body, especially if done routinely. It deffinitely sabotages any weight loss program.

3. Variety

All healthy diets involve the inclusion of several food-types.

The primary reason for this is that by including variety in your diet, you increase your chances of obtaining the required amounts of essential nutrients you need.

Vitamin and mineral composition is food-specific, so you need to eat a wide variety of foods to get all the essential nutrients for overall health.

Variety means that you won’t likely get bored, and it allows you to enjoy many different and palate pleasing foods.

If you check one of the world’s healthiest diets it’s the Japanese diet. The Japanese tend to eat a greater variety of different foods and people tend to be less obese and live longer than with any other diet

The Composition of a Balanced Diet:

Fruits and Vegetables

Healthy Eating means having at least 5 portions a day –  try to eat whole fresh fruits and vegetables. Freshly squeezed or made juices count as long as you drink them with the pulp. Commercial juices are devoid of fibre. Also included in this group are beans, like baked beans, pulses and lentils.

Good carbohydrates

In this group you should also aim for 5 portions daily.

This group includes cereals, pasta, rice, noodles, oats, bread and boiled jacket potatoes.

You should aim to include at least one food from this group at each meal.

Dairy Foods

In this group, 2-3 servings daily should be the aim and the group includes:

Milk, cheese and yogurt which are good but restrict the amount of butter, eggs and cream. Caution: If you suffer any allergies to any foods listed, please avoid them. These are general guidelines only.

Meat, Fish, and Alternatives

In this group aim for 2-3 servings, this group includes:

Eggs, poultry, meat and fish and derivatives such as beef burgers and fishcakes.

You should choose lean meat such as fish or chicken without skin and only have burgers and fishcakes occasionally as treats.

Alternative sources of protein such as nuts, tofu, mycoprotein, vegetable protein and kidney beans.

Foods Containing Fat, and Foods Containing Sugar

In a balanced diet you will always do best to eat naturally from the earth and only eat a small amount of processed foods  high in saturated fats such as butter, mayonnaise, cream, crisps and fried foods, cakes, ice cream. Shun carbonated drinks.

It is essential to include a small amount of fat in your diet, but the emphasis should be on unsaturated fats, for example:

Olive, sunflower and sesami oil and oily fish such as salmon and mackerel.

Balanced diets will help you lose weight

Healthy diet for weight loss is a balanced diet. It will help you lose weight if you learn portion control, which will allow you to eat a bit of everything including your favorites.

Our bodies were designed to eat a balanced diet and not necessarily to restrict or eliminate specific food groups.

You won’t constantly feel hungry and you will feel healthy,  lose weight quickly and keep it off.

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The above are general guidelines for you to customize for your own use.  Simply follow the guidelines and tailor them to suit your unique body for health and weight control.

http://www.net-planet.org/index.html

By sacha tarkovsky

 

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

xx

 

Lose Pounds After Holidays, Eating Healthy

 

Losing pounds after holiday is a never ending and repetitive quest. Why is weight loss seen as such a big issue when the festive season is over?

People tend to feast and feast till their belly is near bursting point because they can`t help but over indulge in eating their favorite fattening foods. 

Thanksgiving, Christmas time and New Years are the favorite excuses for doing this.

Into the New Year an epidemic of panic always comes to the fore when people see they carry excess weight because of their festive passion to eat and overeat. What makes this scenario somewhat bizarre is that in the run up to the Holidays people diet to lose weight and after they achieve it, they gain it all back at virtually  one dinner sitting.

 If you are looking to find a diet that allows you to eat what you want and still lose weight, then dream on, because this is not going to happen.

 eating healthy for weight loss, it really works picture health and diets, example of good diet choice

I`m not saying you can’t eat your favorite foods and not lose weight. You can. Just don’t eat them all the time but only as a treat. Eating healthy for weight loss will help a great deal. In fact you don’t need to join a gym or put yourself on a strenuous exercise program. No exercise weight loss is entirely possible as long as you do some walking.

It will just take longer to see the results. You are most likely thinking I have heard it all before, now cut to the chase. 

If you want to slim down then you need to find a weight loss program that most ideally suits you and not what others believe to suit you.

Losing weight is about using common sense in addition to some expert help for it to be a success. People make the mistake of taking up with the wrong diet and break the rules because of this.

Think about it, if you like your diet then that’s more reason for sticking with it, whereas in comparison if you are dissatisfied you will likely quit.

preparing balanced diet menu

Are you waiting until the Holidays are out of the way before changes to your eating and exercise habits start? If so, it makes sense because feasting is far from over yet and we don’t want to break the rules so soon. 

Nevertheless a weight loss lifestyle is everyday living.

 

So start dieting today. Do not allow yourself to obey thoughts like:

1  I feel too stressed so how can I stick to  healthy eating diets

2  I should wait until summer to stick to a balanced diet menu

3 My birthday is coming up and I want to enjoy it

4 I’ll be meeting so and so for lunch, dinner, coffee, I want to enjoy myself.

Well, you can if you embark on the right diet. And who knows, so and so may also feel the same way you do.

Cut down on sugar, do some healthy cooking, go for a walk and you’ll be well on the way to shedding some pounds.

Incorporate lasting lifestyle changes which include healthy diet plans to achieve a healthier you. 

Consider walking to lose weight. Walk for half an hour a day 5 times a week. Start a food diary to keep track of what you eat daily.

Where do you start to find the right diet when there are so many to choose from?

 Listen to others and about their experiences. You will avoid what doesn’t work and will have a better chance to find the right diet for you. Healthy eating diets are probably more protective of your health and can be followed for extended or even unlimited time.

Some diet information can easily sway you into parting with your money while at the same time putting your health at risk.

What do you do when you read that you cannot lose weight using low fat diets, that you won’t lose weight using a low calorie dieting plan and that low carb plans don’t work?

Eating a low fat menu is not really the answer to losing weight.

Eating a low calorie diet could be  the worst thing that you can do to your body. It will likely only slow down your body’s fat burning engine and ruin the possibility of losing weight

Low carb menus tend to rob your body of too much energy.

Two regular questions from dieters are: "What is the ideal food portion?" "How many calories should I eat each day in order to lose weight fast?"

Many whim diets have tried to set calorie guidelines which are based on "bodyweight & height" (and sometimes they factor in "activity level" also.)

Most weight loss counselors operate this way too. Some weight loss counselors teach people to follow a precise "daily calorie limit" which is based on the weight & height (and sometimes the activity level is factored in too)

 To clarify things and make it simple to understand, some weight loss counselors may tell you to eat 2,000 calories per day if you weigh a certain amount (and if you describe yourself as "active.")

Sometimes it pays  not listen if it doesn’t make sense. It makes little sense  to follow a specific calorie limit each day because every person has a different metabolism level.

You cannot judge your metabolism by your activity level either.  There are plenty of people with higher activity levels who are overweight nonetheless (due to a slower than normal metabolism.)

For instance, if you take 2 people who weigh 165 lbs and who have the same activity level each day, then there is no assurance that their metabolisms will be working at the same general level. In fact, it’s quite possible that one person’s metabolism will be nearly twice as fast as the other person’s metabolism.

It is because of these distinct indecisiveness`s in the world of dieting that you have to be absolutely sure of the diet you pick is right.

Dieting is about balanced diet menu and some exercise activity.  Eating fresh fruit and vegetables and grilling and steaming instead of frying. If you incorporate these into your day you will have set your own personalized diet.

Chicken pancake recipe to get you off to a good start:

Skinless chicken breast is a good source of protein, which is also low in fat.

Ingredients

1 tbsp olive oil
3 Chicken breasts, skinless (approx 400g total)
1 Jar/165g Hoi sin & Spring onion stir fry sauce
Spring Onions, sliced lengthways
1 Cucumber, sliced into batons
8 Chinese pancakes

Method

1 Slice spring onions lengthways into thin strips approx 3" long. Cut cucumber into 3" cubes and slice into thin batons.

2 Cut chicken breasts into thin strips.
Heat the oil in the wok until smoking, add the chicken and stir fry until golden brown on the outside and white on the inside.

3 Meanwhile – preheat the Chinese pancakes.

4 Once the chicken is cooked, add the stir fry sauce, stir to coat and heat through.

5 put an equal portion of chicken to each pancake, top with spring onions and cucumber, roll and serve.

Remember that it is never too late to start putting into practice what you know is the best way to lose weight and keep it off. Eating healthy is the way to lose and keep off the after holiday pounds. 

By: kacycarr

Article Directory: http://www.articledashboard.com

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Diet Happily, Here’s How

Good diets do exist. It is possible to find or ceate your own healthy eating menu. Healthy eating information can be found. And there are some good healthy eating diets. The problem lies in the huge number of choices available. It may not be easy to decide which healthy diet weight loss plan might work best for you. Not all diets are healthy.  And one diet plan, no matter how good, doesn’t necessarily work for every single person.

healthy eating information

Nearly everyone has been on a weight loss diet once or twice. There are too many diets to count these days. There seem to be hundreds of new weight loss diets on a weekly basis. There is a very good chance that some of these weight loss diets have created some short term weight loss. The problem is that the weight nearly always comes back. Your skinny jeans become your tight jeans, you can’t throw them away since you will get thin again so you store them away, along with your fantasies of once again wearing a size you’d be happy with.

The 2 Week Diet

You may be feeling as if you have lost at your weight loss system when the reality is that it’s not your fault it didn’t work. Just because it didn’t work for you, it doesn’t mean that you have failed. It simply means that the diet itself could be a bad one for you.

Don’t allow yourself to have bad feelings because of any particular weight loss diet. A lot of diets just don’t work for everybody, so you must not take it personally if a particular diet isn’t helping you to lose weight in the short term or permanently. Some of the diets that result in prolonged weight gain are created specifically for short term results and don’t address the cause of the problem.

People who create diets create a list of foods you can eat and then they they tell you when and how you can eat them. What they don’t do is tell you is how to change your thinking. Health and diets are very much related. But dieting alone won’t bring about good health. It is really improtant to also enjoy your food and to have fun. You can use a short term weight loss diet for special occasions, however you have to have a long term plan in place or the desired results will not be achieved.

Learn How To Diet Happily

The key to a permanent weight loss plan, is to learn a way of being in charge of your thoughts around food. When you have got this step down then all you need to do is apply it to your every day life.  Throw away all the clothes in your closet and go shopping for new ones that fit. Giving yourself the power to accomplish such goals is really the biggest step. When you become successful at this task, you will be able to apply it to everything else in your life.

The general belief is that we are powerless to the mighty calls of sweet and fattening comfort foods. This is a lie. It is common knowledge that we all have the ability to achieve anything we really desire. Look at child birth as an example. If a woman can get through that she can do anything.

The key to making a weight loss diet work is to make it fun for yourself. Choose foods that you really love and  fit them in with your weight loss diet plan. Play outdoor games for exercise. Volleyball, swimming, tennis or any other games you enjoy. Whatever you decide to do or eat is completely up to you.

Make it a good life. Now you know how to diet happily.

By: Gloria Medeiros

Article Directory: http://www.articledashboard.com

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