Healthy eating is the key to improved health and weight control. There are numerous diet plans claiming to be the key to quick and effortless weight loss. Sensible eating plans will not result in dramatic results that are too good to be true. A healthy diet following suggested guidelines, along with exercise, will contribute to weight loss that is more likely to be maintained. Additional benefits include improved health and fitness levels.
Function
Foods contains calories that are converted to energy. Energy is required to maintain body functions such as breathing, circulating blood and digesting food. Additional energy is needed for physical activity. When the number of calories you eat is lower than the amount of calories you burn for energy, an imbalance occurs. The excess energy needed is drawn from stored body fat. If you burn 3,500 calories more than you consume, you will lose 1 lb.
Effects
Effective weight-loss plans consist of eating about 500 calories less per day than the amount of calories burned. This will produce a weekly weight loss of 1 lb., which is more likely to be maintained than diets producing larger amounts of weight loss. Eating 1,500 calories daily and burning 2,000 calories daily will result in a weekly weight loss of 1lb. Eating 1,500 calories and burning 1,500 calories daily will result in weight maintenance. Exercise is essential for increasing the amount of calories burned. The American Heart Association recommends a minimum of 30 minutes of daily exercise.
Types
Healthy food selection will provide your body with optimal energy for activity requirements. In addition, nutritious food improves all body functions and systems. Healthy grain choices include whole-grain bread, rice and pasta. Green, leafy vegetables, orange vegetables and fruits are suggested. Meat and dairy selections include low-fat or fat-free milk, lean meats, poultry, fish, beans and nuts. Eat small amounts of sugar, salt and partially hydrogenated vegetable oil.
Nutrients
Food is classified into three nutrients -- carbohydrates, proteins and fats. A 1,500-calorie diet should consist of recommended percentages of each nutrient. Based on a food plan of 1,500 calories, the Mayo Clinic recommends a food plan with 40g of protein, 225g of carbohydrates and 50g of fats daily. Carbohydrates function to provide energy. Proteins help build and repair your muscles. Fats help regulate your body and provide insulation and protection for your organs.
Servings
The Food Pyramid Guide breaks down food into servings for meal planning. Suggested serving sizes for the food groups include six servings of grains, three servings of vegetables, two servings of fruit, two to three servings of dairy and two servings of meat.
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