When designing your nutrition plan you need to think about your individual needs and goals. Based on you gender, age and activity level the servings that you should eat may need to be adjusted slightly to fit your nutritional plan. Once you have your nutrition plan in place and have tried it out you can make small adjustments to ensure you are getting everything you need. Help yourself stick to you plan by maintaining variety in your meals.
Step 1
Consult your doctor to determine if you have any special nutrition requirements. Tell the doctor about any concerns you have regarding your current nutrition and incorporate your doctor's recommendations as you create your plan.
Step 2
Develop your nutrition plan around your daily schedule. Determine when you have the most time to sit down and focus on what you are eating. Schedule in your plan for snacks and meals to occur at these times of day. According to HelpGuide.org, thoughtless eating can cause you to overeat and impedes your body's digestive process.
Step 3
Plan your nutritious meals at the beginning of each week. Be sure to include foods that you find enjoyable and tasty in your weekly plan.
Step 4
Incorporate at least six servings of whole grains throughout your plan. Breakfast should include foods such as oatmeal, whole grain pancakes or whole grain cereals. Make sure that your plan for lunch provides you with a serving or two of whole grains such as whole grain bread on sandwiches or whole grain pasta salads. Include a couple of servings of whole grains in your dinner plan through the use of brown rice dishes, quinoa or whole grain pizza.
Step 5
Include two to three servings of lean protein in your meal plans for each lunch and dinner. Family Education website reports that protein is an important part of any nutrition plan; it helps maintain your muscular strength and keep your immune system strong while promoting satiety. Avoid high fat and high cholesterol proteins such as red meat and fried meats. Don't limit your plan to animal proteins; add plant proteins like beans, soy products and nuts.
Step 6
Plan out where you will include your five servings of fruits and vegetables throughout each day. Ensure your plan has variety by incorporating an abundance of different colored fruits and vegetables. Add at least one serving of fruit to every breakfast. Include two fruit and vegetable snacks into your daily plan such as berries or baby carrots and hummus. Each plan for lunch and dinner should include a fruit and a couple of servings of vegetables. These fruits and vegetables can be included in the meal, either alone or through stir fries, pasta dishes or salads.
Step 7
Limit animal fats, trans fats and sweets in your plan. These foods generally do not have much nutritional value and have the ability to be highly damaging over the long term, especially when eaten together.
Step 8
Review your plan regularly to ensure that you are including all the necessary foods. Adapt your plan if you feel there are problems or if you find it is nutritionally deficient.
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