Protein Diet Plan

One of the most frequently cited reasons that diets and attempts at healthy eating fail is boredom. Many people simply do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge.

Given the huge variety of fruits, vegetables, whole grains, meats and other healthy foods at the local grocery store, however, it is definitely possible to create exciting, nutritious meals that will keep boredom at bay.

You’re Key to Healthy Eating

The key to the success of any plan for healthy eating is to eat what you like, but to exercise moderation when it comes to the less healthy foods. Improving your level of health and fitness does not mean forgoing that piece of chocolate cake, for instance. It does mean, however, limiting you to one piece. A healthy diet contains all types of foods, including carbohydrates, proteins, and even fats. The key is choosing foods that provide the best combination of taste and nutrition. After all, if your diet consists of foods you hate, you will not stick with it.

The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans. When choosing foods from these groups, it is important to eat a wide variety of foods from every food group. Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition the widely known micronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of macronutrients, like fats, proteins, fibre and water. Though present in extremely tiny amounts, micronutrients are vitally important to good health. That is why a healthy, varied diet is so important.

In addition, when choosing foods from within the various food groups, some choices are naturally better and healthier than others. For instance, choosing skim or 2% milk instead of full fat whole milk is a good way to cut down on both fat and calories. And choosing poultry or lean meat is a great way to get the protein you need every day without extra fat, cholesterol and calories.

Likewise cereals and breads that carry the whole grain label are healthier than those who do not. Even in the world of fruits and vegetables some choices are better than others. For instance, peaches packed in heavy syrup add unnecessary sugar to the diet; while those packed in water or juice provide only good nutrition.

There has been a trend lately to add vitamin fortification to food, and this can sometimes be a good way to maximize nutrition. It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements. It is fine to buy calcium fortified cereal, but the bulk of your calcium intake should still come from milk, dairy products and green leafy veggies.

Choosing the Best Foods

Knowing the five major food groups and how much of each to eat every day is only part of the picture. The other part is choosing the best foods from within those food groups. That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest fruits and vegetables, etc.

Even with fruits and vegetables, some choices are better than others. Some fruits, such as avocados, for instance, are packed with fat and calories. It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.

One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season. Fruits and vegetables that are in season are usually quite a bit cheaper than those that must be shipped hundreds or even thousands of miles, and they are generally much fresher too. Of course, depending on where you live, there may be varieties of fruits and vegetables that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.

Wikipedia defines “A healthy diet is one that is arrived at with the intent of improving or maintaining optimal health”. “This usually involves consuming nutrients by eating the appropriate amounts from all of the food groups, including an adequate amount of water.”

The main benefits of a healthy diet are:

1. Improves your immune system

2. Increases energy levels, vitality and alertness

3. Decreases your risk of heart disease and diabetes

4. Helps you cope with stress

A healthy diet is essential to live a healthy lifestyle. Having the correct nutrients can have a significant effect on your energy levels and vitality while decreasing the risks of disease. A healthy diet consists of meeting your daily calorie intake of the five major food groups with portion control of each food group totalling your necessary calorie intake.This will help you follow a healthy diet and lose weight at the same time.

The five major food groups are:

1. Fruit

2. Vegetables

3. Lean meat, fish, poultry, eggs, nuts, legumes

4. Bread, cereals, rice, pasta

5. Milk, yogurt, cheese

A healthy diet is also made up of portion control. The portion control of these five food groups are as follows:

Carbohydrates: 6 - 8

Protein: 1 – 2

Fats: 1

Dairy: 2 – 3

Fruit: 2

Vegetables: 5

Water: 6

What constitutes a serving size for these food groups to achieve a healthy diet?

1. Carbohydrates (6-8 serves daily)

One serving should contain about 0.5oz (15g) of carbohydrates. Examples of this include:

Bread 1 slice

Tortilla, roll, or muffin 1

Bagel, English muffin or hamburger bun 1/2

Rice, pasta, cooked cereal, grits 1/2 cup

Ready-to-eat cereal 3/4 cup (flakes or round)

Pancake, waffle 1 (4.5in diameter)

2. Protein (4-6 serves daily)

One serving of protein should contain about 0.5oz (15g) of protein. Examples of this include:

Cooked lean meat, fish or poultry 2oz- 3oz (60g – 90g)

Egg 1

Peanut Butter 2 tablespoons, 1oz (30g)

Cooked dried peas or beans 1/2 cup

Cooked dried beans 1/2cup

Nuts, seeds 1/3 cup

3. Fat (1 serve daily)

One serving of fat should contain about 0.2oz (5g) of fat.  Examples of this include:

1 tsp vegetable oil

1 tsp butter

1 tsp peanut butter

8 ripe olives

1 tbsp salad dressing

4. Dairy (2-3 serves daily)

One serving of dairy should contain about 0.01oz (300mg) of calcium.  Examples of this include:

Milk 1 cup

Yogurt 1 cup

Cheese 1 slice, 1oz (30g) (1.5oz cheese is about equal to 1 cup milk)

Cottage cheese 1/2 cup

Pudding 1/2 cup

Ice cream 1/2 cup

5. Fruit (2 serves daily)

One serving of fruit should contain about 0.5oz (15g) of carbohydrates. Examples of this include:

Chopped, fresh fruit 1/2 cup

Grapefruit 1/2

Cantaloupe 1/4

Canned fruit 1/2 cup

100% fruit juice 3/4 cup

Raisins or dried fruit 1/4 cup

6. Vegetables (5 serves daily)

One serving of vegetables should contain about 0.2oz (5g) of carbohydrates. Examples of this include:

Cooked vegetables 1/2 cup

Chopped, raw vegetables 1/2 cup

Raw, leafy vegetables 1 cup

Vegetable juice 3/4 cup

7. Water (6 serves daily)

Glass of water (10fl oz)

Vitamins and minerals

Many people believe that they can eat what ever they like and can make it up by having vitamin and mineral supplements to make up for this, however this is not the case. Your body absorbes the nutrients in foods are more effectively than in supplements. Furthermore, a majority of supplements on the market are mainly made with fillers you urinate very quickly.

A few things to remember:

1. Try and keep your BMI (Body Mass Index) in a healthy range

2. Try and eat plenty if fibre.

3. Have 8 glasses o water a day. A lack of water is the most common cause of tiredness

4. Limit alcohol and caffeine consumption

5. Reduce sugar intake

Maintain these tips to maintaining a healthy diet and healthy lifestyle and you will be amazed at how good you will feel.

 

Wikipedia defines “A healthy diet is one that is arrived at with the intent of improving or maintaining optimal health”. “This usually involves consuming nutrients by eating the appropriate amounts from all of the food groups, including an adequate amount of water.”

The main benifits of a healthy diet are:

1. Improves your immune system

2. Increases energy levels, vitality and alertness

3. Decreases your risk of heart disease and diabetes

4. Helps you cope with stress

A healthy diet is essential to live a healthy lifestyle. Having the correct nutrients can have a significant effect on your energy levels and vitality while decreasing the risks of disease. A healthy diet consists of meeting your daily calorie intake of the five major food groups with portion control of each food group totalling your necessary calorie intake.

The five major food groups are:

1. Fruit

2. Vegetables

3. Lean meat, fish, poultry, eggs, nuts, legumes

4. Bread, cereals, rice, pasta

5. Milk, yogurt, cheese

A healthy diet is also made up of portion control. The portion control of these five food groups are as follows:

Carbohydrates: 6 - 8

Protein: 1 – 2

Fats: 1

Dairy: 2 – 3

Fruit: 2

Vegetables: 5

Water: 6

What constitutes a serving size for these food groups to achieve a healthy diet?

1. Carbohydrates (6-8 serves daily)

One serving should contain about 0.5oz (15g) of carbohydrates. Examples of this include:

Bread 1 slice

Tortilla, roll, or muffin 1

Bagel, English muffin or hamburger bun 1/2

Rice, pasta, cooked cereal, grits 1/2 cup

Ready-to-eat cereal 3/4 cup (flakes or round)

Pancake, waffle 1 (4.5in diameter)

2. Protein (4-6 serves daily)

One serving of protein should contain about 0.5oz (15g) of protein. Examples of this include:

Cooked lean meat, fish or poultry 2oz- 3oz (60g – 90g)

Egg 1

Peanut Butter 2 tablespoons, 1oz (30g)

Cooked dried peas or beans 1/2 cup

Cooked dried beans 1/2cup

Nuts, seeds 1/3 cup

3. Fat (1 serve daily)

One serving of fat should contain about 0.2oz (5g) of fat.  Examples of this include:

1 tsp vegetable oil

1 tsp butter

1 tsp peanut butter

8 ripe olives

1 tbsp salad dressing

4. Dairy (2-3 serves daily)

One serving of dairy should contain about 0.01oz (300mg) of calcium.  Examples of this include:

Milk 1 cup

Yogurt 1 cup

Cheese 1 slice, 1oz (30g) (1.5oz cheese is about equal to 1 cup milk)

Cottage cheese 1/2 cup

Pudding 1/2 cup

Ice cream 1/2 cup

5. Fruit (2 serves daily)

One serving of fruit should contain about 0.5oz (15g) of carbohydrates. Examples of this include:

Chopped, fresh fruit 1/2 cup

Grapefruit 1/2

Cantaloupe 1/4

Canned fruit 1/2 cup

100% fruit juice 3/4 cup

Raisins or dried fruit 1/4 cup

6. Vegetables (5 serves daily)

One serving of vegetables should contain about 0.2oz (5g) of carbohydrates. Examples of this include:

Cooked vegetables 1/2 cup

Chopped, raw vegetables 1/2 cup

Raw, leafy vegetables 1 cup

Vegetable juice 3/4 cup

7. Water (6 serves daily)

Glass of water (10fl oz)

 

Vitamins and minerals

Many people believe that they can eat what ever they like and can make it up by having vitamin and mineral supplements to make up for this, however this is not the case. Your body absorbes the nutrients in foods are more effectively than in supplements. Furthermore, a majority of supplements on the market are mainly made with fillers you urinate very quickly.

A few things to remember:

1. Try and keep your BMI (Body Mass Index) in a healthy range

2. Try and eat plenty if fibre.

3. Have 8 glasses o water a day. A lack of water is the most common cause of tiredness

4. Limit alcohol and caffeine consumption

5. Reduce sugar intake

Maintain these tips to maintaining a healthy diet and healthy lifestyle and you will be amazed at how good you will feel.

When it comes to dieting, people always think of eating less; as in eating less of everything. If this is not the case, they even resort to eating nothing. Usually, they resort to this due to one or both of the following:

1. Desperation to be thin

2. Want to lose weight the fastest way possible.

If your reason to weigh down is one of those 2 above, do not resort to starvation, please. Just like anything else done to your body, a healthy diet is always a must. This is not an option towards goring thin but a must towards a healthier you.

So what is in a healthy diet? What does it have that its opposite doesn’t have? How can you tell if it is a healthy diet or not? How is it done? All in all, what makes a healthy diet different from all the rest? Here are the answers.

First of all, a diet is considered a healthy one when it allows you to eat. No diet plan, no matter how popular and proved to be effective it is, should be strict enough to tell you that you should not eat anything or minimize your food to a few spoonfuls. A proper and correct diet should be one that encourages you to eat. Why? When your body is telling you something and you are ignoring it, you will end up unable to do anything else since your mind is always thinking of your body’s cravings; in short, your body will control you, this is usually the reason why some people binge and purge. To solve this, eat whenever you feel hungry, just don’t go overboard; eat just enough to satisfy your craving.

In a healthy diet you must ensure that you are getting the complete nutrients and not just focusing on a specific food group. Most of the time, diet plans tell you to eat high in protein and very low amounts of carbohydrate and fats; this should not be the case. Just to give you an overview on why you should avoid this kind of diet, remember that protein is for building and repairing cells, carbohydrate is for metabolism and give you energy to do whatever it is that you want to do, and fats insulate your body from temperature changes. If you can just imagine all these things that they are supposed to be doing, do you see the reason why you need to cut down your intake for any one of them?

If you are planning to lose weight without doing a lot of exercise, your best bet however is to adjust your intake of your carbohydrates and fats to the amount that your body needs. On the other hand, if you are planning to compliment your diet with a very good workout plan, you might as well eat healthy to meet the additional demand of your body brought about by the exercise. In this way, you will not run into the risk of having accumulated fat and carbohydrates (that will be stored as triglycerides, still another form of fat) and thus, not gain weight.