Healthy eating for a healthy weight
A healthy lifestyle involves many decisions. Among them, the choice of a diet or a balanced eating plan. So how do you choose a healthy eating plan? Let's start by defining what a healthy eating plan is.grilled vegetables pictures
Highlight the importance of fruits, vegetables, whole grains, milk and low-fat or low-fat dairy products
Includes lean meats, poultry, fish, beans, eggs and nuts
It contains a small amount of saturated fat, trans cholesterol, salt (sodium) and additional sugars
It stays within your daily caloric needs
Eat healthy and enjoy your meals!
A healthy eating plan to control weight includes a variety of foods that you may not have considered. If "healthy eating" makes you think about the foods you can't eat, try to focus your attention on all the new foods you can eat:
photograph of a woman eating mango
Fresh fruits: don't think only of apples and bananas. Those are excellent options, but also try some "exotic" fruits. How about a mango? Or a juicy pineapple or a kiwi! When it's not the season of your favorite fresh fruit, you can try the frozen, canned or dried versions of the fresh fruits you like. One caveat about canned fruits is that they may contain additional sugars or syrups. Be sure to choose varieties of fruits that are packaged in water or in their own juice.
Fresh vegetables: try something new. You may find that he likes grilled or steamed vegetables seasoned with herbs he has not yet tried, such as rosemary. You can saute the vegetables in a nonstick skillet with a little oil spray. Or try frozen or canned vegetables to prepare a quick accompaniment, you just need to heat in the microwave and serve. When you try canned vegetables, look for the ones that come without extra salt, butter, or cream sauces. Commit to go to the vegetable section and try a new vegetable per week.
Calcium-rich foods: You might automatically think of a glass of low-fat or fat-free milk when someone says they should "eat more dairy products." But what about low-fat and fat-free yogurts that don't contain additional sugars? These come in a wide variety of flavors and can be an excellent substitute for desserts for those who like sweet.
The new version of an old acquaintance: if your favorite recipe has fried fish or breaded chicken, try cooking them in the oven or on the grill to achieve healthier variations. Maybe you can even try a recipe that has dried beans instead of high-fat meat. Ask your acquaintances or search the internet and magazines for recipes that contain fewer calories, you may be surprised to discover that you have a new favorite dish!
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Take a look at these healthy eating plans and see what you can eat!
My piramide.gov's picture
The plan of eating of Plan Pirámide External is based on the approximate number of calories that your body needs according to your age, sex, height, weight and activity level. The plan gives you the amounts you should eat daily from different food groups, to meet the goal of calories to consume.
The DASH eating plan was originally created as a feeding plan to reduce hypertension. (DASH stands for "food approaches to eliminate hypertension"). However, the plan also constitutes a healthy way of eating for those without hypertension problems.
No matter which of these plans you choose, you will find healthy recommendations about the foods you can enjoy.
Do I have to give up my favorite comfort food?
Do not! Healthy eating is based on balance. You can enjoy your favorite foods even if they have a high content of calories, fats or additional sugars. The key is to eat them only occasionally and balance them with healthier foods and more physical activity.
Some general tips on comfort foods:
Eat them less frequently. If you normally consume these foods every day, reduce the frequency to once a week or once a month. That way, you reduce the calories you eat by not eating food as often.
Eat smaller portions. If your favorite high-calorie food is a chocolate bar in the afternoon, consume a smaller one or only half a bar. But be careful. This method works well for some people, but others may find it too tempting to have their favorite food available, even in smaller quantities.
Try a version with fewer calories. Use low-calorie ingredients or prepare it in another way. For example, if the recipe for macaroni and cheese you use contains whole milk, butter and natural fat cheese, try to prepare it with nonfat milk, less butter, low-fat cream cheese, fresh spinach and tomatoes. Just remember that you should not increase the size of your portions. For more ideas on how to reduce calories, see Eat more and weigh less.
photos of two versions of macaroni and cheese, one with 540 calories and one with 315 calories
The important thing is that you can find a way to include almost all foods in your healthy eating plan and still lose weight or maintain a healthy weight.
The key is to be constant and always take healthy choices in your diet. If you always choose healthy options, you may eventually have better eating habits. By thinking more positively and concentrating on the foods you can eat, you will help yourself establish healthy eating habits.
Do you want to know more?
How to improve your eating habits
For more information on how to start changing your eating habits.
Meal Planning
By stocking up healthier foods that contain fewer calories, you will introduce small changes that can prepare you to succeed in losing weight.
Calorie reduction
Ways to reduce calories from meals, snacks and even drinks.
Healthy Recipes ()
Links to healthy recipes with nutritional information and the amount of calories.
