Having a sound plan diet and nutrition plan will guide you safely to your goals. Knowing what to look for and where to find plans that are reputable and based on research is important for your health.
A sound plan will mention most of the following: whole-grains, vegetables, exercise, healthy fats, low-fat dairy, lean meat and meat alternatives. Good plans generally tell you what you can eat, not what you cannot eat. Plans with lists of foods or food groups to avoid might not be research-based, and those lists might have you craving them instead of avoiding them. Instead, pick a plan that suggests limiting foods that might not be as healthy instead of completely eliminating them.
Whole grains
Whole-grains products are made from all three parts of the grain kernel: the bran, germ and endosperm. Whole-grain foods naturally provide fiber, B vitamins and iron. Enriched grains have B vitamins and iron added back in, but not fiber. Therefore, whole grains contain more fiber, which aids digestion, controlling cholesterol and increases the feeling of fullness, helping control weight.
Vegetables
A diet rich in vegetables provides antioxidants, fiber and minerals such as potassium. Vitamins A and C in vegetables help protect cells from free radical damage, which can contribute to chronic diseases. Potassium can help maintain healthy blood pressure and is also involved in electrolyte balance.
In addition to providing a variety of nutrients, vegetables are also low in calories yet filling because of their fiber. This means vegetables should be the part of any sensible diet and nutrition plan.
Low-fat Dairy and Lean Meats & Meat Alternatives
When selecting a diet and nutrition plan, look for one that encourages low-fat dairy and lean meat choices. Dairy provides calcium and minerals necessary for bone health. Both calcium and meat---and meat alternatives such as soy---contain protein. Protein contains the building blocks your body needs for growth, repair and daily function. Red meat also supplies your body with iron, which is necessary to help transport oxygen to your tissues. Diets that limit these food groups might leave you feeling tired and run down by limiting these nutrients.
Healthy Fats
Fat is a necessary part of a diet. It is a storage site for fat-soluble vitamins, stores energy your body can use between meals, and it helps insulate and cushion vital organs. But not all fats are created equal. Although all fat contains nine calories per gram, different fats can affect cholesterol in different ways. Limit trans and saturated fats as these can raise cholesterol levels. Unsaturated fats, both mono and poly, can improve cholesterol levels.
Exercise
In addition to nutrition guidance, a good diet and nutrition plan encourages daily physical activity. Being physically active increases heart health, improves mental health and helps prevent chronic diseases. It is unlikely exercise will help you shed pounds, but it has been shown to help with weight maintenance.
As your diet and nutrition plan will help you reach your weight goals, keeping physical activity will help you maintain your goals once you achieve them.
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