A healthy meal plan is not about being very strict and taking away every kind of food you have around in fact is to create healthy eating habits , feeling great with energy, and most important stick to these new behavior.
You probably had read and may be confused about benefits of certain kind of food, food you should avoid or some experts saying the opposite, so we are going to clear a lot of questions and make easy the way to create healthy meal plan for every day.
What is healthy eating?
Before you create healthy meal plan this is you need to know, a healthy eating means eating a variety and right quantity of foods from the food groups: Whole grains, fruits, vegetables, dairy products, protein and fats, all of them provide you enough energy, vitamins, minerals and other essential nutrients such as carbohydrates, protein and fats.
Healthy eating provide you good health it is a nutritional lifestyle that maintain your weight in healthy levels, prevents chronic diseases such as diabetes type 2, obesity, heart and coronary diseases, hypertension, etc.
Tips for healthy eating
If you are trying to get rid of bad habits you better start with small steps doing them everyday to make a big changes, most important make them permanent instead of one big and drastic change that may you get stress and become hard to accomplish. Meals at home: Try to cook more often at home this will help you to control the size portions, quality this way you will keep the preparation healthier than buying meals outside.
Right choices: When you start getting rid of food high in sugar, saturated fats, refined flour and fried you need to replace them with better options for example replaced refined flour with whole grains or animal fats with vegetables fats or any kind of dessert high in sugar with fruit salad, with these little changes you will see a great and positive changes on your body.
Try to choose lower fat dairy products, whole grains (brown rice, oats, quinoa, wild rice), fresh and colorful fruits and vegetables, lean meat prefer breast chicken, fish at least twice a week, read meat once a week.
Don´t try to loose yourself counting calories all day long, you must focus on the quality and quantity of the food you choose the more colorful your meal is the better, eat at least 3-4 fresh fruits and vegetables per day, avoid all processed and package food because it contains high levels of sodium and chemical additives to preserve and may cause damage in your body.
Replace beverage that are high in sugar and calories with plenty of water at least 8 glasses, remember our body needs water for the correct organic functions such as digestion, nutrients transport and metabolism.
Eat at least 5 times a day: Try to establish eating schedule eat every 3 or 4 hours this will help you boost your metabolism, eating small size portions a long the day and provides you energy.
Step by step process to Create healthy meal plan
To create healthy meal plan first of all divide the day in 5 meals with schedule based on your lifestyle just remember to eat every 3 or 4 hours and learn which food group and size portion is better for each meal. Based on the recommended dietary allowance for an adult 2000 kcal per day.
All these portions needs to be eaten everyday, remember that to have a healthy meal you need to include all the food groups because each group provides you different kind of nutrient and amount of energy that you need for the correct organic function of your body.