Healthy Meal Plans Top 10 Healthy Eating Tips
How To Meal Plan Healthy Meal Plans
Initiating healthy meal plans does not mean planning rigid, non flexible, bland and boring meals. It’s not about starving yourself to the point of tears, or staying unrealistically thin. Quite the contrary, it’s about feeling great, having energy that lasts all day long, sleeping soundly throughout the night, and being as healthy as you can be. It’s about reducing your risk of the diseases falsely considered to be part of the aging process. This can all be accomplished effortlessly by shifting gradually to a simple, healthy eating menu.
10 Healthy Eating Tips
1 – Don’t Instantly Drop Your Current Eating Habits
Make your transition to healthy meal plans a gradual, step by step process. If you commit to making the change in small, manageable steps, you’ll be eating healthy before you know it.
Instead of being concerned with counting calories or measuring portions, think of changing your diet in terms of color, freshness, and variety. Find recipes that call for fresh fruits and vegetables. Little by little, your diet will become healthier and more delicious.
Remember, make this change gradual, not overnight. Start out by adding a colorful vegetable salad to one meal every day for a few weeks. Then, maybe add fresh fruit as dessert. Make the transition gradual.
Every change you make to your diet matters. You don’t have to be perfect or instantly eliminate foods you enjoy. Your long-term goal is to feel good, have energy, and reduce your chances of diabetes, heart disease, or cancer. Healthy Eating Plan Think of water and exercise as integral parts of your new transition.
Healthy Meal Plans
Your body needs clean, clear water. Not so-called fruit juice (unless it’s freshly squeezed), and especially not coffee. Many people go through life dehydrated because they drink very little water or coffee almost exclusively. Your digestive system needs a lot of water to function efficiently as do all body organs. These so-called fruit juices are full of sugar, flavorings, and preservatives that your body can’t digest so it stores them as fat. Coffee is nothing more than an addictive drug that dehydrates your body. Coffee is the biggest drug habit in the world.
Also, the human body was built for movement, not the sedentary lifestyle most people live today. Choose an activity you enjoy and make it a part of your daily routine, even two or three times a day.
2 – The Secret is Moderation in How To Meal Plan
The key in changing to a healthy diet is moderation. Your body always needs a balance of carbohydrates, protein, fat, fiber, vitamins and minerals. Don’t think of some foods as being off-limits; think of smaller portions and eating them less often.
3 – How You Eat
It’s not what you eat, it’s how you eat. Slow down; think about food as nourishment, not something to be gulped down while you’re rushing from here to there. And, eat breakfast. Get out of bed every morning, do some light exercising to escalate your heart rate and open up your lungs, then eat a light, healthy breakfast. Your body wants exercise and it wants breakfast. It’s gone without food for several hours so your organs need nourishment to wake up and start functioning.
4 – Color Is The Secret
Fruits and vegetables are the secret ingredient in a healthy diet. They are loaded with vitamins, minerals, antioxidants, and fiber. You say you don’t like vegetables? Work fresh vegetables into your diet little by little. You will soon acquire a taste for vegetables because your body wants and needs them.
Green vegetables provide calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Sweet vegetables help eliminate your craving for sweets. Corn, carrots, beets, sweet potatoes or yams, winter squash, and onions are all examples of sweet vegetables. A wide variety of fruit is essential to a healthy diet. Berries fight cancer, apples supply fiber, and citrus fruits are full of vitamin C.
5 – Eat Healthy Carbs
When most people think of carbohydrates, they think of breads, potatoes, pastas, and rice. It’s true, these are carbohydrates, however these are unhealthy, starchy carbohydrates. They break down to glucose very quickly making your blood sugar and insulin levels very erratic. Fruits, vegetables, and whole wheat grains are sources of healthy carbs. Notice, I said whole wheat grains, not whole wheat bread.
6 – Healthy Fats vs. Unhealthy Fats
Fats are a necessary part of your diet; however there are healthy and unhealthy fats. You need healthy fat to nourish your brain, heart, hair, skin, and nails. Omega-3 and Omega-6 fats in salmon, herring, mackerel, and sardines are vital to your diet. Fats you need to start reducing from your diet are trans fats and saturated fats.
7 – Protein
Protein supplies the necessary amino acids we need for building muscle tissue, strengthening our immune system, our heart, and respiratory system. Protein also helps in stabilizing blood sugar levels. When we think of protein, we commonly think of red meat, make it lean red meat. Other sources of protein to work into your healthy diet are salmon and other fresh fish, and turkey.
8 – Your Body Needs Calcium
Of course dairy products are the obvious source of calcium. However, leafy green vegetables are an excellent source of calcium. Beans are also rich in calcium.
9 – Sugar and Salt
Sugar and salt are necessary for our survival; however they must be taken in moderation. Sugar and salt are hidden in many of our processed foods today. Foods like bread, canned soups and vegetables, spaghetti sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Again, for a smooth transition, wean these foods from your diet gradually.
10 – Plan Meals Ahead – Do Weekly Meal Plans
Plan your meals by the week, or even by the month. Planning your meals removes the impulse to grab something simple and easy, and unhealthy.
Conclusion – Your Healthy Weekly Meal Plan Eating Menu
Remember, healthy eating does not mean being saddled to a strict, boring regimen. It means having more energy, sleeping better at night, and reducing your risk of diabetes, heart disease, cancer, and other ailments erroneously attributed to simply growing older. Make your transition gradual and you’ll be enjoying healthy meal plans before you know it.
What if you simply can’t control your body weight, no matter how hard you try?
I know how hard it is to try a new program, lose a few pounds, only to gain it all back again and again. The depression and discouragement that comes from failing time after time, no matter how hard you try, is truly devastating.
There is a solution. It’s simple and easy, no dangerous pills, no expensive foods, no hunger pangs, and your body will naturally gravitate to your perfect, optimum weight.
You can learn more at Healthy Eating Guide
Healthy Meal Plans For Those on the Go
Most people try to eat healthy. No one intentionally starts their day with a list of bad foods they are going to try to eat before they collapse into bed at night. The problem with healthy eating is that many people don’t take the time necessary to create healthy meal plans for those on the go that will fit their lifestyles or habits.
The first step for planning a healthy meal involves knowing what, and when a person is eating. It is important to spend a week writing down everything that one eats. Some people drink three or four cups of coffee in the morning, have a donut at work for breakfast, and eat a granola bar or three before lunch. They don’t have a lot of time, so most grab a quick burger and fries for lunch. After eating the rest of the box of granola bars in the afternoon, around three they’ll eat a candy bar or two so they will have the energy to go home and eat something that they either have picked up or can cook in less than thirty minutes. After dinner, they may have to go to a meeting where they will drink more coffee, have cake or cookies, then go home and go to bed after a relaxing bowl of ice cream.
When this person jumps on the healthy eating wagon, two things are going to happen immediately. First, they will start experiencing an excruciating headache because they will be cutting out an enormous amount of sugar that their body has become addicted to. Secondly, they will experience withdrawal symptoms from the chemicals that they have become addicted to that are contained in all of the fast and junk food they’ve been eating.
For these reasons, and the fact that the term “healthy meals” is associated with a lot of time intensive work, most people don’t eat healthy. Effective healthy meal plans must begin with the assumption that the person planning the meals has been eating for awhile. They must include a “plan” that includes ways to avoid the cravings, withdrawal, and headaches that follow getting off bad foods “cold turkey”.
The key to healthy meal plans for those on the go is to start simply. Some people find that planning one part of their meals at a time and following the plan for a week or two, then gradually expanding to include more meals, is much more successful than creating a structured meal plan. This is totally a matter of personal style.
Healthy meal plans often do not take into consideration that for many people snacks are a meal. By planning for snacks just as one would for a meal, they will be more successful in implementing an effective plan. So, start creating a healthy meal plan with some basic changes that are going to help the body be prepared for additional healthy meals.
Healthy Meal Plans – Work Your Plan and it Will Work
Where do you find healthy meal plans that work?
You don’t have to go to the nutrition supplement store or even the local drugstore. The best way to lose weight and keep it off is to maintain a healthy meal plan. No supplement or miracle weight loss pill is going to make you lose weight. Contrary to popular opinion, burning calories does not happen by taking herbs or diet pills. The only way you lose weight long term is to burn more calories than you consume each day. A diet plan that works is a healthy meal plan that you continue to follow until you have reached your goal.
About 2/3 thirds of the population is either overweight or obese.
If a company could simply sell you a pill or liquid solution to burn fat and calories, everybody would be slim and health problems resulting from weight would be a thing of the past. The U.S. Food and Drug Administration states that there are no magic pills for losing weight or reducing calories.
Diet plans that work are structured for you to lose one to two pounds of body fat per week.
A healthy meal plan will give you structure as well as flexibility. If you follow the rules of the plan, you will see results. If you allow yourself some flexibility, you will stick with the plan longer so you can see the results. The plan is no good if you can’t stick with it long enough for it to work.
A healthy meal plan that works must be written down.
It is much easier to be accountable to something if it is in writing. The plan should give you the number of calories you need to lose weight. Meals should be structured around this number of calories. Do not skip meals to save on calories. You should eat 4 to 5 small meals each day to increase your metabolism. Eat good nutritious meals so your body will function properly. Eating late at night can ruin a perfect meal plan. Every once in a while you can snack at night but don’t make it a habit. It is very easy for those late night snacks to end up being the size of a small meal.
You need to include exercise in your plan.
A combination of strength training and cardiovascular exercise is ideal for increasing your metabolism and maintaining weight loss. You should strive for some type of exercise at least 5 times a week. Find an activity that you will continue to enjoy, even after you have reached your goal. For some people, just walking around the block is a big step. You want to check with your doctor before starting any exercise routine if you haven’t exercised in a while. Whatever you do, you want to get your heart rate elevated. A rule of thumb is you should be able to talk but not want to hold a full conversation.
In order to have a successful healthy meal plan you need some type of flexibility. Add foods that you like to your meal plan.
If these foods are not considered healthy or low calorie, you just don’t eat as much as you normally would. Keep in mind those foods that have the words ‘light’ on the package can still have a high amount of fat and calories. ‘Fat-free’ does not mean you can eat all you want just because it has no fat. Many fat free foods are loaded with sugar and are high in calories.
If you have been sticking to your healthy meal plan, then you deserve to have a ‘free day’. Every week or so, allow yourself a day to eat what you want. You will soon find that you do not binge as much on these days.
Healthy Meal Planning – Guidelines To Follow
These days when junk foods, processed foods and other unhealthy edible treats are very common in the market, it is of importance that you know how you can plan your meals. Planning meals will help you eat healthily.
Healthy meal planning is something that many people may find challenging, yet with the help of some pointers, you can certainly ease this difficulty and make sure that everything you and your family eat is delicious and nourishing.
• Develop a cycle menu for about 4-6 weeks. This will help provide variety to your meals.
• Your menu cycle must include balance; Balance in flavors such as sweet, sour, savory, tart and lightly spicy. This balance will help awaken and stimulate the taste buds. Balance also refers to the contained nutrients in each meal. Meals that you will prepare and serve to your family must provide them with nutrients. Meals should have protein, carbohydrates, vitamins, minerals and other nourishing components found in a variety of foods.
• Your meals must be emphasized with variety. Change the types of menus that you prepare and serve every day. Every now and then, you may try to cook foods that are unfamiliar to you.
• Contrast is also another important aspect of meal planning. Food texture and appearance of foods must be considered. Textures of food include smoothness, crispness and fluffiness. You should avoid using excessive amount of the same kind of foods in just one meal. Make your dish striking by using different shapes and sizes of ingredients.
• Color also makes the meals and foods appealing to the eyes. When your dish has only one color, you tend to have less desire to eat it; but if the food has various colors in it, your mind thinks that it is delicious even if you have not tasted it yet. Vegetables and fruits add the natural colors you need in your meals.
• In planning meals, there are several things that contribute to your challenges like calorie counts. To be successful in healthy meal planning, you can avoid all these difficulties by making everything simple. Meal planning does not have to include too extravagant or elaborate meals every day. You just have to stick to foods that you love and enjoy. There are also easy recipes that you can find online which incorporate ingredients that are new to you.
• In making changes to your diet, you should not do it all at once. Make changes gradually and slowly. It would not be realistic to make your entire meals on the completely healthy side in just one night.
• There are certain foods that you know are not that healthy enough, but you should not consider these foods are wholly prohibited. You may still include them in your meals, but what’s important is you consume them moderately.
• Remember that you may plan the healthiest meal of all, yet if your attitude in eating will not be healthy, then your efforts may all be for nothing. Eat your planned meals with the family and enjoy them together. Always eat breakfast to jump-start the metabolism. You can learn more at Healthy Eating Guide