How to design a healthy eating plan
The 2010 Dietary Guidelines for Americans of the United States Department of Agriculture recommends the following:
fill half the plate with vegetables and fruits
fill a quarter of the plate with grains, half of them whole
fill a quarter of the plate with lean proteins, not forgetting to vary protein sources and consume fish twice a week
reduce the consumption of foods with a lot of sugar, salt and added fat
To have a balanced and healthy diet, you must consume a variety of nutrient-rich foods.
It is best to choose foods that have more nutrients from each food group each day, that is, those that are packed with vitamins, minerals, fiber and other nutrients, and that have few refined carbohydrates, such as sugar and white flour. Choose foods such as vegetables, fruits, whole grains, and lean meat and fish. You can also opt for organic food sources. (Organic means that no pesticides, hormones, or synthetic antibiotics have been applied to the crops as they grew, nor to the food given to the animals from which the food came from, nor to the animals).
You will probably realize that these fresh foods offer more nutrients and less sugar than processed foods.
Do you need to count calories?
Many people believe that if they eat fewer calories than they burn per day, they will lose weight, and if they eat the same amount of calories they burn, they will maintain a healthy weight. This plan is effective for many people, but not for all.
If you count calories, it is important that you reflect on what you eat. Suppose Jane consumes 1200 calories per day of cakes, sweet cookies and white bread. Jane probably won't lose weight. Betty consumes 1200 calories per day of fresh fruits and vegetables and lean proteins. Betty is likely to lose weight and get many more nutrients from her diet. Counting calories is only part of the weight loss equation.
In addition, counting calories is only one way to lose weight. Because the hormone insulin plays a fundamental role in the way the body uses and stores fat, some researchers suggest eating foods that maintain stable insulin values throughout the day (meat and lean fish, poultry, Vegetables and fruits, instead of foods such as sugar, candy, white bread and salt crackers) can help maintain a healthy weight.
You can consult with a certified nutritionist to develop a healthy diet plan that is right for you. If you live in the United States, you can get a list of nutritionists who have the same zip code on the American Dietetic Association's website.
Analyze your diet
It is recommended that you do more to design a diet that meets your particular goals. If you cannot directly consult a certified nutritionist, you have other options. There are online software and tools that can help you analyze in depth what you eat. These programs and tools go beyond determining if you get enough of a specific nutrient. Some of them may even offer recommendations on the amount of specific foods that you should eat per day and track your eating habits and nutrient consumption over time.
One option is the "ChooseMyPlate.gov" website, created by the United States Department of Agriculture (USDA). The site has information on food groups, a meal planner, a tool to track your diet and the Dietary Guidelines for Americans.
With this information, you can choose the best options from each food group to get the nutrition you need.
