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Preparing a healthy eating diet plan is not complicated once you know the basics. But many people are unsure what healthy eating means. This is not surprising considering the amount of conflicting advice which is given to us every day. Here are some simple guidelines for creating a healthy eating diet plan:
1. Fruit and Vegetables.
You should be eating at least 5 portions a day. This can include either frozen, canned, dried, juiced, or fresh fruit and vegetables. Also included in this group are beans and lentils. The real key to eating healthy is to vary the types you have and aim for 5 different portions each day. Normally a portion will equate to 80g, such as one medium apple or two medium plums.
2. Bread, Cereals and Potatoes.
You should also be eating 5 portions of these each day. Your servings can include such products as breakfast cereals, pasta, rice, noodles, as well as bread and potatoes. It is advisable that you eat at least one food from this group at each meal.
3. Milk and Dairy Products.
The recommended servings on a daily basis is 2-3. You have the choice of milk, cheese and yogurt but you should avoid butter or cream. The size of the serving depends on how concentrated the food is. For example a serving of milk is 200ml while a serving of yogurt is 150g and a serving of cheese is 30g.
4. Meat, Fish and Alternatives.
These should be served at least 2-3 times each day in your healthy eating diet plan and such items as eggs, poultry, meat and fish products (beef burgers and fishcakes) are included. Some of these products are high in fat, so it is wise to select the lower fat versions instead. Or trim off any visible fat and remove the skin. There are other protein such as nuts, tofu, mycoprotein, textured vegetable protein and kidney beans which you can also utilize in your diet.
Wherever possible reduce your intake of foods containing fat and sugar (between 0-3 servings each day). Such foods as butter, margarine, oil, mayonnaise, cream, crisps and fried foods should be removed from your diet as they are high in fat. Also soft drinks, sweets, jams, cakes, chocolate, biscuits and pastries should be eaten only occassionally as they are high in sugar.
However a small amount of fat is essential to any eating healthy diet plan so the emphasis should be placed on using unsaturated fats such as olive, sunflower and corn oil instead.
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