Healthy eating plan

Healthy eating means finding the correct balance of nutrients, vitamins and minerals. The major advantage of the healthy eating is the rule that the better person eats, the better he (or she) feels.
The healthy eating plan will help to benefit my health and well-being in general. Of course it’s hard to start, but according to specialists (for example, The American Heart Association), having such eating plan is creates life time changes.

In accordance with the paper’s instructions I’ve visited the site and received a recommended 2000 calories daily food plan. Therefore I will implement these recommendations into my everyday menu and will describe the details further in this paper.

In the beginning I need to demonstrate the recommendations obtained from the site:
Eat these amounts from each food group daily. This plan is a 2000 calorie food pattern. It is based on average needs for someone like you. (A 31 year old female, 5 feet 8 inches tall, 160pounds, physically active less than 30 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly. If you see unwanted weight gain or loss, adjust the amount you are eating.

My healthy eating plan
According to the specialists, the most important meal is the breakfast. It appears that after a break in eating, the blood sugar levels may be low. Therefore the healthy helps to fasten the metabolism. I used to miss the breakfast, starting my day with a cup of coffee or tea, but now this habit will be excluded and I will start to breakfast on a regular basis.
Lunch should be a source of protein food (meat or fish dishes) and also it should provide the complex carbohydrates in order to submit us an energy with slow release during the next hours.
Dinner should contain fewer calories than other meals and dieticians confirm that it should be eaten early.
It’s very important to check the nutrition facts labels on food products. We should pay attention to the number of calories, to the quantity of unhealthy saturated fat, trans fat and salt in the product.
Now let’s begin with the analysis of my current eating habits. First of all the groups of products that are absent or weakly presented on the menu have to be determined.

In my opinion, the amount and the variety of of grains and vegetables that I used to consume each week is definitely not satisfying in comparison with the recommended food plan.
Besides it, the quality of meat and fish products will be reviewed and also beans will be added to the menu.
In regards to the nutrient lacking foods that I consume, some fast food, sweets and ice cream may be indicated.
I shall start to implement the healthy eating plan by outlining the new eating rules and the creating the daily menu example.
I will limit or exclude the following foods in my daily menu:
Ӣ High calorie snacks, cakes
Ӣ Fried foods,
Ӣ Saturated fats. e.g. butter
Ӣ Red meat and processed meat,
Ӣ Salty foods,
Ӣ Sugary snacks and drinks
I also think that I should consume less salt; therefore I will follow these simple rules:
Ӣ Try not to add salt at the table and use sparingly in cooking;
Ӣ Use pepper, herbs and spices to flavor food instead of salt;
Ӣ Avoid salt substitutes;
Ӣ Eat fewer crisps, nuts, cured or smoked meats and fish, tinned and packet foods;
Ӣ If using tinned or convenience foods choose those with no or less salt added.
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My approximate daily menu in accordance with recommendations will include:
Ӣ Fruit or fruit juice,
Ӣ Cereal or porridge,
Ӣ Wholegrain toast or bread

Ӣ Lean meat, chicken, fish, reduced fat cheese, egg,
Ӣ Vegetables or salad,
Ӣ Bread, boiled or baked potatoes, pasta or rice,
Ӣ Fruit, low fat yoghurt
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Ӣ Lean meat, chicken, fish,
Ӣ Reduced fat cheese, egg,
Ӣ Vegetables or salad,
Ӣ Bread, Potatoes, pasta or rice,
Ӣ Fruit, low fat yoghurt
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Suitable snacks
Ӣ Fruit, whole grain bread, wheaten biscuits, oatcakes,
Ӣ Bowl of cereal, low fat, low sugar yoghurt,
Ӣ Tea or coffee ,
Ӣ Mineral water, sugar free drinks,
Ӣ Low sugar squash
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I will eat a variety of products, because the well balanced diet is achieved by eating a different foods that of the major food groups (fruits and vegetables; cereals and other foods made from grains; dairy products; and meats, fish, poultry, eggs, and dry beans and peas). For example, dairy products such as milk are a source of protein, fats, sugar, vitamin A, riboflavin and other B vitamins, calcium, phosphorus, and other nutrients. Meat provides protein, several B vitamins, iron and zinc but little calcium. I will eat fish at least twice a week, it will be an oily fish e.g. mackerel, herring, sardines or salmon;Vitamins A and C, folic acid, fiber, and various minerals are obtained from fruits and vegetables. Whole-grain and enriched breads, cereals, and other grain products provide B vitamins, iron, protein and fiber. Whole grains should be used in my menu instead of refined grains.
A varied diet based on these food groups will satisfy the nutrient requirements of most healthy individuals without the need for supplements.
Beside the choice of food I will change some of my eating habits. Firstly, I will start my day with breakfast and also I will stop eat 3 hours before bedtime. When you sleep you should be healing, not digesting! If you tend to get hypoglycemic during the night, have a small snack before bed like a slice of turkey or cheese on a whole grain cracker and work with your health care practitioner on healing your hypoglycemia with exercise, balanced diet, insulin receptor healing and targeted supplementation.
There is a rule that you should eat within one hour of waking up. The only exception to this rule is if you are going to work out within 30 minutes of waking up.
If I’m going to have a pre-workout snack it should consist of a small amount of protein and a small amount of low glycemic carbohydrate to help sustain my energy during a workout. In
I will also eat within 30 minutes of ending my workout and consume a mixed fuel meal or snack (i.e. high fiber carbohydrates, protein and a small amount of healthy fat).
I will pay my attention to balanced meals and snacks every 3-4 hours to keep blood sugar balanced and stress hormones down. Skipping meals causes the stress hormones to rise which breaks down precious muscle and drops sugar into the blood stream causing a commensurate rise in insulin. Chronic meal skipping can promote insulin resistance.
1 cup of raw or cooked veggies at lunch and dinner will be must have choice for me.
I will drink plenty of pure water throughout my day between meals and snacks.
In regards to the food choice the optimal protein choices for me will be:
– Lean chicken and turkey
– Eggs
– Low fat Cottage Cheese, Feta/Goat Cheese, Ricotta Cheese
– Shellfish
– Cold water fish – salmon, halibut, cod, mackerel, tuna
– Lean red meats
The optimal sources of fat from me will be the following products:
– Raw nuts & seeds (but not peanuts)
– Fresh ground flaxseed meal
– Macadamia nuts
– Cod liver oil
– Olive oil, olives
– Flaxseed oil
– Avocado
– Whipped butter
– Coconut milk or oil
Nuts are full of vitamins, minerals, and healthy fats and fibers, they are perfect snacks (dry, roasted and unsalted).
Among the optimal non-starchy vegetables I will choose:
– Cabbage
– Mushrooms
– Bean sprouts
– Cauliflower
– Spinach, etc.
As for the fruits with the low and moderate glycemic index, I will recommend to eat:
– Berries
– Apricots
– Pears
– Peaches, etc.
I will try to avoid or eat rarely fruits with the high glycemic index, such as bananas, pineapple, grapes, mango, etc.
I expect these healthy food choices will help me to achieve the best health state and to raise my feeling of the well being.

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