Despite the warnings of fad-diet proponents, no food groups are so unhealthy that you need to eliminate them from your diet. Low-carb diets have not been shown to be any more effective at providing long-term weight loss than a balanced-diet approach, and many credible government, university and medical organizations recommend that complex carbohydrates make up the bulk of your diet. Vegetarians and vegans may choose to go meat and dairy free but may do so for personal rather than purely health reasons.
General Guidelines
Organizations and agencies such as the U.S. Department of Agriculture, Harvard School of Public Health and Mayo Clinic recommend that you get most of your daily calories from whole grains, nuts, seeds, fruits and vegetables. The remaining 40 percent to 50 percent of your calories should be split almost equally between lean proteins and healthy fats.
Foods to Avoid
Although you don’t need to completely eliminate any one food or food group for healthy eating, certain foods contain high amounts of saturated and trans fats and cholesterol, which, in large amounts, can lead to diseases and conditions such as heart attack, stroke, high blood pressure and poor blood cholesterol.
Animal products can contain significant amounts of saturated fat and cholesterol. Choose lean proteins, such as coldwater fish, chicken and turkey breast, game or cheaper cuts of beef. Use egg whites or an egg substitute to avoid the high amount of cholesterol in whole eggs. Choose nonfat or low-fat dairy products.
Non-starchy carbohydrates are good choices in this food group, and include whole-grain pasta, sweet potatoes, colorful vegetables and brown rice. Reduce starchy or “white” carbs, such as potatoes, rice, breads and pasta. Commercially-baked goods and snacks often have high amounts of trans fats, so avoid these.
Animal products can contain significant amounts of saturated fat and cholesterol. Choose lean proteins, such as coldwater fish, chicken and turkey breast, game or cheaper cuts of beef. Use egg whites or an egg substitute to avoid the high amount of cholesterol in whole eggs. Choose nonfat or low-fat dairy products.
Non-starchy carbohydrates are good choices in this food group, and include whole-grain pasta, sweet potatoes, colorful vegetables and brown rice. Reduce starchy or “white” carbs, such as potatoes, rice, breads and pasta. Commercially-baked goods and snacks often have high amounts of trans fats, so avoid these.
Reducing Calories
No matter what eating plan you follow, you can use the same formula to reduce calories. Meet with your doctor or nutritionist or read the USDA’s free pamphlet, “Dietary Guidelines for Americans,” to learn your daily calorie goal for weight maintenance. You can also use a free online calorie calculator, such as the one at LIVESTRONG’s MyPlate.
Subtract 500 calories each day from your daily calorie number for weight maintenance for each pound of weight you wish to lose per week. If you are exercising, you can decrease this number. For example, if you plan on doing 300 calories worth of exercise one day, you need only cut 200 calories from your diet that day.
Subtract 500 calories each day from your daily calorie number for weight maintenance for each pound of weight you wish to lose per week. If you are exercising, you can decrease this number. For example, if you plan on doing 300 calories worth of exercise one day, you need only cut 200 calories from your diet that day.
Create A Plate Plan
A healthy diet plan you can follow each meal is the Create a Plate plan. Divide your plate in three sections: Half of your plate should contain non-starchy carbohydrates; one-quarter of your plate should contain lean protein; and one-quarter of your plate should contain starchy carbohydrates. You can add a serving of fruit and low-fat dairy. Use your daily calorie target to set portions.
Calorie-Counting Plan
Another healthy eating plan uses your recommended daily calorie number to guide your meal planning. Once you know your daily calorie goal, use nutrition labels found on most food and drink packages to plan your meals. Nutrition labels not only provide calorie numbers but also show you the daily RDAs for carbohydrates, proteins, fats, vitamins and minerals each serving contains. This will help you create meals that curb your calories while providing you the right mix of nutrients.
Other Diets
The website of the Mayo Clinic offers several different eating plans, including Asian, Latin American, Mediterranean and Vegetarian diets, as well as the MyPlate plan and Mayo Clinic Healthy Weight Pyramid. Each eating plan outlines food types and percentages associated with specific, healthy diets of other cultures
ليست هناك تعليقات:
إرسال تعليق