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Creating A Healthy Eating Plan
Having a healthy eating plan is just as important as having an exercise routine if you want to get in good
shape, and stay in good shape. Good nutrition provides many of the same benefits that exercise does - it increases
energy, helps manage weight, can prevent the risk of developing heart disease and some forms of cancer, and is
helpful in treating diabetes and high blood pressure. Good nutrition also provides the fuel you need for your
workouts.
Here are some general guidelines and some basic nutrition information that will help you create a
healthy eating plan.
The Right Healthy Eating Plan - No single healthy eating plan is right for everyone. What types of food
you should eat, how much food you should eat, and how often you should eat depends on factors such as your
body type, your metabolism, how much exercise you do, what kinds of exercise you do,
and your daily schedule.
Calorie Control - If you eat more calories than your body needs, regardless of if the calories come from
carbohydrates, fats, or proteins, you're going to gain weight. If you're trying to lose weight, you need to eat
less calories and increase your physical activity. But you need to make sure that you don't drop your calorie intake
too low. If you drastically cut calories, your body will think it's being starved and it will lower your metabolism
and store fat.
Here are some simple tips on how to control calories:
- Don't skip meals. Numerous studies show that people who skip breakfast and eat fewer times during the
day tend to be heavier than people who eat breakfast and eat more frequently during the day. Eating small, healthy
meals throughout the day will keep your energy level and metabolism up and provide your body with a steady flow of
nutrients.
- Start meals with a small portion size. You can always eat more if the portion size turns out to be too
small to fill you up.
- Eat slowly. Many people eat so fast they hardly taste anything and then they eat seconds. Give your
body a chance to feel full.
- Don't assume low-fat or fat-free means low calories. Many low-fat or fat-free foods are high in calories
because they add sugar to make up for the lost fat.
- Limit diet sodas. Recent research strongly suggests that the artificial sweeteners in diet sodas may
actually increase your appetite.
- Don't deprive yourself. If you want a piece of cake eat a small piece.
Macronutrients - Nutrients are substances the body needs for growth, metabolism, and various
other functions. Macronutrients are nutrients the body needs in relatively large quantities. Carbohydrate, protein,
and fat are macronutrients.
Carbohydrate - One of the most popular diets these days is the low carbohydrate diet, but
do carbohydrates really make you fat? There's no scientific proof that carbohydrates are fattening and there's
ongoing debate on the value of low carbohydrate diets. Some people are "carbohydrate sensitive" and they would
need to limit their intake of carbohydrates if they are trying to lose weight.
When you eat carbohydrates they are broken down by the body into glucose (blood sugar). The hormone
insulin moves the glucose from the blood into the cells of the body where it's used for energy. Excess glucose
is converted into glycogen and stored primarily in liver and muscle cells for future use. The
glycemic index and glycemic load measure how quickly the carbohydrate in a food is broken down by the body
into glucose.
Complex carbohydrates are found in foods that have not been overly processed. Foods such as beans,
vegetables, and whole-grain breads, pastas, cereals, and rice are high in complex carbohydrates. Complex carbohydrates
are usually low in calories, low in fat, high in fiber, and high in vitamins and minerals. Most complex carbohydrates
are broken down by the body relatively slowly so your blood sugar level and energy level remain fairly constant and
you feel full.
Simple carbohydrates are found in foods that have been highly processed. Foods such as donuts,
pastries, white bread, juice, and soda are high in simple carbohydrates. Simple carbohydrates are usually low
in fiber and often contain high amounts of refined sugar. Most simple carbohydrates are broken down by the body
quickly, causing your blood sugar to rise rapidly, and then drop rapidly, leaving you feeling tired and hungry.
Carbohydrates need to be part of a healthy eating plan, but the carbohydrates need to primarily be
complex carbohydrates.
The carbohydrate calculator
will give you an accurate estimate of how much carbohydrate you should consume daily.
Protein - Protein helps build muscle, tissue, skin, hair, nails, and internal organs. Protein
is made up of compounds called amino acids. The body requires 20 different amino acids, but it can only manufacture
11. You must get the other nine, which are called essential amino acids, from your food. Protein from animal sources
such as meat, poultry, fish, eggs, and dairy is called complete protein because it provides all of the essential amino
acids. Protein from most plant-based sources is called incomplete protein because other than soy
and quinoa no plant-based source provides all of the essential amino acids. You would need
to combine the right plant-based sources, such as beans and rice, in order to get all of the essential amino acids.
High protein diets are currently very popular but many nutrition experts have a problem with them - you
eat more animal products that are high in saturated fat. High protein diets can lead to quick weight loss, but there
are long term health consequences associated with a diet that's high in saturated fat.
People who exercise need more protein, but the optimal amount depends on factors such as how often you
exercise and what types of exercise you do.
The protein calculator
will give you an accurate estimate of how much protein you should consume daily.
Fat - Fat needs to be part of a healthy eating plan because the body needs fat in order to
function properly. Fat provides energy, maintains cell membranes and blood vessels, and helps produce essential
hormones. The body needs fat in order to process the fat-soluble vitamins A, D, E, and K. Fat also helps maintain
healthy hair and skin, protects vital organs, and keeps the body insulated. But not all fat is the same, and it's
important to understand the differences between unsaturated fat, saturated fat, and trans fat.
Unsaturated fat is healthy fat that can lower LDL cholesterol (bad cholesterol). There are two types
of unsaturated fat: polyunsaturated fat and monounsaturated fat. These unsaturated fats provide the body with
omega-3 fatty acids and omega-6 fatty acids. These essential fatty acids (EFAs) are critical for good health but
cannot be manufactured by the body and must come from food. Fish, grain products and corn, soybean, safflower, and
sunflower oils are high in polyunsaturated fat. Nuts, olive oil, canola oil, and natural peanut butter are high in
monounsaturated fat. As a general guideline, about 20-25% of total daily calories should be unsaturated fat.
Saturated fat is found mainly in animal products such as meat, poultry, fish, eggs, and dairy, but it's
also found in some vegetable oils such as coconut oil and palm oil. The body needs a small amount of saturated fat
for growth, proper digestive function, and other processes. But too much saturated fat can raise LDL cholesterol
(bad cholesteral). As a general guideline, less than 10% of total daily calories should be saturated fat.
Trans fat is primarily a man-made fat but a small amount is found naturally, primarily in some animal
products. Trans fat has no health benefits. Trans fat raises LDL (bad) cholesterol and lowers HDL (good) cholesterol.
Trans fat is found in many fast foods, packaged foods, frozen foods, baked goods, margarine, and shortening. Avoid
foods that have the words hydrogenated or partially hydrogenated on their labels. As a general guideline, less than
1% percent of total daily calories should be trans fat.
The fat calculator
will give you an accurate estimate of how much fat you should consume daily.
Cholesterol - Cholesterol is a waxy substance that your body needs to function normally.
Cholesterol plays an essential role in the formation of cell membranes, some hormones, and vitamin D. There are
two types of cholesterol, dietary cholesterol and blood cholesterol. Dietary cholesterol is found in animal products.
Blood cholesterol (also called serum cholesterol) circulates in the bloodstream. About 75% of blood cholesterol is
produced in the liver, while only about 25% is absorbed from food. As long as you don't have high blood cholesterol
in the first place, dietary cholesterol will have minimal effect on your blood cholesterol level. Saturated fat and
trans fat are the primary dietary causes of high blood cholesterol.
A low-density lipoprotein (LDL) is a tiny particle that transports cholesterol from the liver to the rest
of the body. When there is too much LDL cholesterol in the blood it can be deposited on the walls of the arteries,
which can lead to a heart attack or a stroke. This is why LDL cholesterol is often referred to as the bad cholesterol.
A high-density lipoprotein (HDL) is a tiny particle that transports cholesterol from the blood back to the liver, which
processes the cholesterol for elimination from the body. High-density lipoproteins make it less likely that excess
cholesterol in the blood will be deposited on the walls of the arteries. This is why HDL cholesterol is often referred
to as the good cholesterol.
Fiber - Fiber is the parts of fruits, vegetables, grains, nuts, and legumes that the body can't digest.
While fiber has no nutritional value it can have a profound impact on health, including lowering the risk for certain
types of cancer, lowering LDL cholesterol, and minimizing the complications of diabetes. Fiber also aids in appetite
control.
Fiber can be classified into two categories: soluble and insoluble. Soluble fiber partially dissolves in
water. It slows digestion and helps your body absorb vital nutrients from food. It also keeps your cholesterol and blood
sugar levels healthy. Insoluble fiber does not dissolve in water. It increases stool bulk and keeps your bowel movements
regular.
The fiber calculator
will give you an accurate estimate of how much fiber you should consume daily.
In conclusion, creating a healthy eating plan is important, but it doesn't have to be complicated. By
following the right guidelines and applying the right information, anyone can create a healthy eating plan.
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