Healthy eating plans for adults need to take into consideration gender, activity levels and variety of food choices. Size matters. An active 200-pound man will burn many more calories than an inactive 150-pound woman. Once an approximate total calorie intake calculation is made, adding a variety of fresh produce, meats, dairy products and whole-grain foods should fulfill both nutritional and taste needs.
Calories Count
A healthy eating plan for an adult should include a calculation of total calories necessary to maintain both nutrition and weight. The University of Maryland Medical Center states that by calculating an individual's needed daily calorie intake, menus can be planned to meet those needs. A relatively inactive 200-pound man should take in about 2,600 calories, while an active man of the same weight can eat 3,000 calories daily without gaining weight but maintaining good nutrition. An inactive 150-pound woman can eat 1,500 calories per day and an active 150-pound woman can take in 1,800 calories per day.
Whole Grain Carbs
About half the daily calorie intake of an adult or child should be in the form of carbohydrates. Whole-grain foods provide plenty of carbs and also supply a good amount of fiber for digestion. Fiber is missing in processed white bread and pasta. About 200 to 300 grams of whole-grain breads, cereals and pasta will supply the right amount of carbs for a 1,800-calorie daily diet, according to MayoClinic.com. By avoiding processed white breads or sugary, processed cereals, you'll also avoid the unnecessary extra sugars and fat that add pounds with little nutritional gain. Enriched bread may have added B complex vitamins and iron, but the fiber needed for proper digestion is still missing.
Focus on Fresh Produce
Begin food shopping in the fresh produce aisle for healthy eating plans. Choose fresh produce so that important nutrients, minerals and vitamins will be a good part of any menu. MyPyramid.gov recommends varying colors with green veggies like broccoli and spinach, orange veggies like carrots and squash and red fruit like apples, tomatoes and cherries so that the full spectrum of nutrition will be added to the menu. Fresh fruits help supply water-soluble vitamins like C and B complex. Fresh produce also contains fiber that is not found in processed fruit and veggie drinks.
Moderate Amounts of Meat and Dairy
Healthy meal plans for adults should contain about half as much protein and fat as carbohydrates. Meat, fish and dairy products supply much of the protein and fat needed for a healthy meal plan. According to MayoClinic.com, about 100 grams of protein and 60 grams of fat should fill the need for 1,800-calorie diets. Stay with chicken, fish or lean meats for protein. Dairy products will supply much of the fats for fat-soluble vitamins like E, A, D and K. Skip fats from processed snacks that lack the nutritional value of low-fat milk and lean meat.
Member Comments