A personal diet plan is one that you can tailor to meet your needs regarding weight loss and health conditions. A balanced diet helps you stay healthy and prevents the risk of illness such as heart disease and cancer, while keeping your mood and energy levels elevated, according to the nonprofit wellness website HelpGuide. Learning what and how to eat can help you design a personal diet plan that includes all the elements you need to meet your recommended daily requirements for vitamins and minerals. It can also help you shed a few pounds or maintain your weight.
Step 1
Talk to your doctor to help assess your ideal weight and determine whether you need to lose a few pounds. Your doctor can also give you advice on creating a diet plan if you have any specific health concerns, such as diabetes or food allergies.
Step 2
Write down your meals a week or so in advance to help you shop smart and stick to your new healthful diet.
Step 3
Eat from all the food groups in the Food Guide Pyramid, which includes whole grains, fruits, vegetables, low-fat dairy, and lean meats and other lean sources of protein. Use the pyramid to help you determine how many servings from each group you should eat.
Step 4
Watch your portion sizes. You can easily eat several portions in one sitting if you aren't aware of what constitutes a serving of a given food. Measure and weigh your food for a few weeks, until you can eyeball one portion of what you plan to eat.
Step 5
Check restaurant websites before eating out. Many restaurants post their nutritional information on their websites, so you can choose what you will order before leaving the house. You won't have to look at the menu when you arrive at the restaurant, which can prevent you from ordering something that doesn't fit in your personal diet plan. Eat one portion and bring the rest home for a future meal.
Step 6
Read labels to help you stay within the guidelines for sodium, cholesterol and fat intake, while helping you find foods that provide vitamins and minerals. This also allows you to avoid foods that you may be allergic to or that cause digestive troubles.
Step 7
Keep a food journal to help you tally your calories at the end of the day. Writing down everything you eat can also prevent you from eating foods that are not in your personal diet plan. By keeping track of what time you normally eat, you can pinpoint when you're most likely to overeat or skip meals. That may help you find solutions to those problems.
Tips and Warnings
- Exercise for at least 30 minutes every day as part of a healthful lifestyle that goes with your personal diet plan. A safe weight loss goal is about one to two pounds a week.
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