EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT
Developing healthy eating habits is simpler and easier than you might think. You will look and feel better if you make a habit of eating healthfully. You will have more energy and think more clearly. Your immune system will be stronger so you will not get sick as often. Healthy eating habits are your ticket to a healthier body and mind.
I guarantee that you will develop healthy eating habits that last a lifetime and that you will enjoy eating healthy food if you just follow this program. The only way you can fail is if you fail to follow the program. Make a commitment to yourself now. Follow these steps and you WILL develop healthy eating habits that last a lifetime.
Step 1.
Print your personal food planner
Print your personal food planner
Step 2.
Choose 1 food that you like to eat that you know is unhealthy for you and you are ready and willing to find a healthy substitute for. Write it down in the 'foods I like to eat that I should avoid' column.
Choose 1 food that you like to eat that you know is unhealthy for you and you are ready and willing to find a healthy substitute for. Write it down in the 'foods I like to eat that I should avoid' column.
Start with the foods that will be the easiest for you to eliminate. This will make it a lot easier for you. As you progress, you will find that foods that you are not ready eliminate now will be easier to eliminate later as you are being successful in the program.
Step 3.
In the 'healthy foods I can substitute' column, write down as many healthy foods that you can think of that you know you like or would like to try that you think would work as a substitute for the food you are trying to eliminate. When you are working on beverages, don't forget to add water as a healthy substitute.
In the 'healthy foods I can substitute' column, write down as many healthy foods that you can think of that you know you like or would like to try that you think would work as a substitute for the food you are trying to eliminate. When you are working on beverages, don't forget to add water as a healthy substitute.
Every time you want to eat the food you wrote down in the 'foods I like to eat that I should avoid' column, go to your list and choose one of the foods that you wrote in the 'healthy foods I can substitute' column.
Step 4.
Every day or every other day, add another food to the 'foods I like to eat that I should avoid' column and enter as many healthy substitutes as you can think of in the 'healthy foods I can substitute' column.
Every day or every other day, add another food to the 'foods I like to eat that I should avoid' column and enter as many healthy substitutes as you can think of in the 'healthy foods I can substitute' column.
Step 5.
Keep this list with you at all times. Before you choose anything to eat, consult your list to make sure you are making a healthy choice.
Keep this list with you at all times. Before you choose anything to eat, consult your list to make sure you are making a healthy choice.
Step 6.
Keep adding to this list until you have eliminated all the unhealthy foods you like to eat and eating healthfully has become so automatic that you don't have to think about it anymore.
Keep adding to this list until you have eliminated all the unhealthy foods you like to eat and eating healthfully has become so automatic that you don't have to think about it anymore.
Step 7.
Always keep a selection of healthy foods and snacks that you like to eat handy, so that when you just have to have something to eat Now, you can make a healthy choice.
Always keep a selection of healthy foods and snacks that you like to eat handy, so that when you just have to have something to eat Now, you can make a healthy choice.
Make the transition to healthy eating habits gradually at a pace you are comfortable with. Make progress every day. Give yourself a pat on the back for each step you make in the direction of developing lifetime healthy eating habits. Make this your healthy eating adventure, exploring lots of new and different foods.
If you blow it, don't give up. Take a deep breath. Remember that you're human. It's not the end of the world. Go back to your personal food planner and start all over again. Developing healthy eating habits should not be a stressful experience. Make this a pleasant journey.
Healthy Eating Pyramid
The Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt).
Food guide pyramid
A food guide pyramid is a triangular or pyramid-shaped
nutrition guide divided into sections to show the
recommended intake for each food group.
nutrition guide divided into sections to show the
recommended intake for each food group.
Carbohydrates
- Carbohydrates are organic compound made up of
carbon,hydrogen and oxygen
- Carbohydrates gives us the most energy
- Carbohydrates includes sugar, starch, simple sugar and cellulose
- Examples of food rich in carbohydrates are rice, bread, potatoes, flour and sugar
Proteins
- Proteins are organic compound containing carbon, hydrogen, oxygen and nitrogen
- Sulphur and phosphorus are sometimes present.
- A molecule of protein is made up of large number of subunits called amino acids
- Proteins are needed for growth and the repair of body tissues
- They are also needed for formation of enzymes, hormones, haemoglobin and antibodies
- Examples of proteins are milk, fish, eggs, chicken and bean curd
Fats
- Fats are compound of carbon ,hydrogen and oxygen
- Fats is stored under the skin or around the body
- Fats helps us keep warm and protects organs from damage
- Fats helps us transports vitamins A, D, E and K
- Fats consists of smaller unit of fatty acids combined with glycerol
Vitamins
- Vitamins are organic compounds needed in small amounts by our body for health and growth.
- Vitamins are divided into two groups which are water-soluble vitamins and fat-soluble vitamins.
- Water-soluble vitamins are vitamins B and C , whereas fat-soluble vitamins are vitamins A, D, E and K.
Minerals
Minerals are inorganic substances needed in our body in small amounts for healthy growth and development.
Fibre
- Fibre is also known as roughage
- Fibre is made up of cellulose from plant cell walls
- Fibre CANNOT be digested in our body.
- Fibre holds a lot of water so that our faeces remains soft and can pass from our body easily
- Fibre can prevents constipation
Water
- Water makes up 70% of our body
- Water is the main components of our blood and body fluids
- water can dissolve a lot of other chemicals in our body and allows chemical to react
- Waste substances such as urea and salts are passed from our body in water
- Water helps us to regulate our body temperature
Diseases
Hypertension
A low sodium diet is beneficial for people with high blood
pressure. Low sodium diet has a useful effect to reduce
blood pressure, both in people with hypertension and in
people with normal blood pressure.
blood pressure, both in people with hypertension and in
people with normal blood pressure.
The DASH diet (Dietary Approaches to Stop Hypertension) is
a diet promoted by the National Heart, Lung, and Blood
Institute to control hypertension. A major feature of the plan
is limiting intake of sodium, and it also generally encourages
the consumption of nuts, whole grains, fish, poultry, fruits
and vegetables while lowering the consumption of red
meats, sweets,and sugar. It is also rich in potassium,
Obesity
In most cases dieting is used in combination with physical
exercise to lose weight in those who are overweight or
obese. Diets to promote weight loss are generally divided
into four categories: low-fat, low-carbohydrate, low-calorie,
and very low calorie.
exercise to lose weight in those who are overweight or
obese. Diets to promote weight loss are generally divided
into four categories: low-fat, low-carbohydrate, low-calorie,
and very low calorie.
Pellagra
Pellagra is a disease associated with unhealthy eating. Pellagra also known as vitamin B3 deficiency, is a condition that manifests when you do not get enough niacin or tryptophan. Niacin is a B-complex vitamin, and tryptophan is an amino acid. Pellagra has several causes, including an insufficient amount of niacin or tryptophan in the diet, the inability of the body to absorb these nutrients, certain gastrointestinal diseases and alcoholism. Pellagra is common in parts of the world where a large portion of the diet is corn or maize. Common signs and symptoms associated with pellagra are delusions, nausea, headache, loss of appetite, inflamed mucus membranes, confusion and scaly skin.
Rickets
Rickets is a disease associated with a poor diet; this condition specifically involves a deficiency in vitamin D, calcium or phosphate. Rickets is the childhood version of osteomalacia, and it leads to bone softening and weakening, according to the University of Maryland Medical Center. Vitamin D helps your body regulate phosphate and calcium levels. If your blood levels of these minerals are too low, your body will release hormones that cause bone to release phosphate and calcium, leading to weak and soft bones. If you are lactose intolerant, do not consume milk products, do not get enough sunlight and consume only a vegetarian diet, you may have a greater risk of developing rickets or osteomalacia. Common signs and symptoms associated with rickets are bone pain or tenderness, dental deformities, impaired growth, muscle cramps, short stature and skeletal deformities.
Dangers of fasting
Lengthy fasting can be dangerous due to the risk of
malnutrition and should be carried out under medical
supervision. During prolonged fasting or very low calorie
diets, the reduction of blood glucose, the preferred energy
source of the brain, causes the body to deplete its glycogen
stores. Most experts believe that a prolonged fast can lead
to muscle wasting although some dispute this. The use of
short-term fasting, or various forms of intermittent fasting
have been used as a form of dieting to circumvent this issue.
malnutrition and should be carried out under medical
supervision. During prolonged fasting or very low calorie
diets, the reduction of blood glucose, the preferred energy
source of the brain, causes the body to deplete its glycogen
stores. Most experts believe that a prolonged fast can lead
to muscle wasting although some dispute this. The use of
short-term fasting, or various forms of intermittent fasting
have been used as a form of dieting to circumvent this issue.
Side effects
Dieting, especially extreme food-intake reduction and rapid
weight loss, can have the following side effects and
consequences:
- Subsequent weight re-gain
- Lowered metabolism, causing future attempts at weight
loss to become more difficult, and making weight gain
easier
- Muscle atrophy
- Risk of developing Eating Disorders, especially Anorexia
Nervosa or Bulimia Nervosa, even if initial intentions of
dieting were health-wise
dieting were health-wise
- Prolonged hunger
- Depression
- Reduced sex drive
- Fatigue
- Irritability
- Fainting
- Sinus problems (especially post-nasal drip)
- Rashes
- Acidosis
- Bloodshot eyes
- Gallbladder disease
- Seizures
- Malnutrition, possibly leading to death
- Constipation, due to lack of food-intake
- Dehydration, due to lack of fluid-intake
Healthy Eating Plan
A healthy eating plan gives your body the nutrients it needs
everyday while staying within your daily calorie goal for
weight loss. A healthy eating plan also will lower your risk
for heart disease and other health conditions.
everyday while staying within your daily calorie goal for
weight loss. A healthy eating plan also will lower your risk
for heart disease and other health conditions.
A healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free
or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and
nuts
- Is low in saturated fats, trans fat, cholesterol, salt
(sodium), and added sugars
- Controls portion sizes
Calories
To lose weight, most people need to reduce the number of
calories they get from food and beverages (energy IN) and
increase their physical activity (energy OUT).
For a weight loss of 1–2 pounds per week, daily intake
should be reduced by 500 to 1,000 calories. In general:
should be reduced by 500 to 1,000 calories. In general:
- Eating plans that contain 1,000–1,200 calories each day
will help most women lose weight safely.
- Eating plans that contain 1,200–1,600 calories each day
are suitable for men and also may be appropriate for
women who weigh 165 pounds or more or who
exercise regularly.
If you eat 1,600 calories a day but do not lose weight, then
you may want to cut back to 1,200 calories. If you are
hungry on either diet, then you may want to boost your
calories by 100 to 200 per day. Very low calorie diets of
fewer than 800 calories per day should not be used unless
you are being monitored by your doctor.
you may want to cut back to 1,200 calories. If you are
hungry on either diet, then you may want to boost your
calories by 100 to 200 per day. Very low calorie diets of
fewer than 800 calories per day should not be used unless
you are being monitored by your doctor.
